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  1. #16
    OLYMPIAN KevinCouch's Avatar
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    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!!!!

  2. #17
    OLYMPIAN KevinCouch's Avatar
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    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....
    Attached Images Attached Images

  3. #18
    GYM RAT mkris7's Avatar
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    Looks good Kevin, calves really stand out (look at dem veins) !
    Last edited by mkris7; 07-05-2011 at 12:08 AM.

  4. #19
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by mkris7 View Post
    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!!

  5. #20
    Ex Ass, now just annoying swingslammer's Avatar
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    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.
    SUPER-DMZ Rx 2.0™, my IRONMAGLABS DMZ 2.0 log http://forums.rxmuscle.com/showthrea...-a-an-A-Result!


  6. #21
    OLYMPIAN KevinCouch's Avatar
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    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.

  7. #22
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    Quote Originally Posted by KevinCouch View Post
    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!!!

  8. #23
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by Daniel View Post
    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!!

  9. #24
    GYM RAT Tim Wescott's Avatar
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    Quote Originally Posted by KevinCouch View Post
    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!!

    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!!

  10. #25
    FREAK BC123Jm's Avatar
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    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.

  11. #26
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    Quote Originally Posted by KevinCouch View Post
    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

  12. #27
    RX MEMBER masterschamp's Avatar
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    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

  13. #28
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by KevinCouch View Post
    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?

  14. #29
    OLYMPIAN ayezer's Avatar
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    yes crazy leg workout!!!!

  15. #30
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by Tim Wescott View Post
    That`s insane!!

    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.

    Quote Originally Posted by BC123Jm View Post
    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.

    Quote Originally Posted by Daniel View Post
    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!

    Quote Originally Posted by masterschamp View Post
    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!
    Quote Originally Posted by Hammerfit View Post
    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!
    Quote Originally Posted by ayezer View Post
    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.

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