Kevin's Journey to the NPC Nationals in November

[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 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

[IvesDewitte]

Good luck Kevin, subscribed

[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

Thanks Michael. It's been working out well doing lateral movements first for these 45 year old shoulders....

Good luck Kevin, subscribed

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.