My Prep for this year's NPC Nationals

[KevinCouch]

Had a big cheat meal this evening. Two cheesburgers and steak fries. Meat was cooked on my grill outside and it was good! I don't let these cheat meals bother me at all. It is necessary for me to continue to make progress physically and mentally.

Gonna have eat a little less Easter dinner food now after today. All Good!!

[mastersfreak63]

Looks good, and ready to the your gains. IN THIS!

[KevinCouch]

Looks good, and ready to the your gains. IN THIS!

Thanks masterfreak63! I'm assuming you've got some age under your belt too brohter. Congrats on your comeback as well.

Things are beginning to fall in to place with me and my life that allows me to focus on doing this mostly likely last show of my life and intend to go out with a bang.

Gonna give it all I got and see where it takes me. I feel good right now that's all I can say. Pray every day that God keeps me healthy!!

Happy Easter to all of you!

Kevin Couch

[bushmaster]

Thanks masterfreak63! I'm assuming you've got some age under your belt too brohter. Congrats on your comeback as well.

Things are beginning to fall in to place with me and my life that allows me to focus on doing this mostly likely last show of my life and intend to go out with a bang.

Gonna give it all I got and see where it takes me. I feel good right now that's all I can say. Pray every day that God keeps me healthy!!

Happy Easter to all of you!

Kevin Couch

Is there anything you do to try and stay healthy like foam rolling, ART, deep tissue massage? I do foam rolling on muscle group after workout and deep tissue every few weeks. Have done ART and it's amazing.

[lastson]

Things are beginning to fall in to place with me and my life that allows me to focus on doing this mostly likely last show of my life and intend to go out with a bang.

Gonna give it all I got and see where it takes me. I feel good right now that's all I can say. Pray every day that God keeps me healthy!!

Happy Easter to all of you!

Kevin Couch

Good to hear everything is calming down for you... I know you had a rough time as of late, but you kept strong and got thru it...

Go out with a bang ?? More like a nuclear bomb... I know it might be your last time.on stage, but you'll never give it up... It's in your blood...

Have a happy Easter and keep pushing hard

Last

[KevinCouch]

Sunday. April 8.
Weight is about the same 193ish in AM. I had a back and hams workout today. Went well. I do higher volume so I can hit my back from all angles to get that complete 3d looking back that I'm goiing for. Here's what I did:

Wide Grip Pulldowns: 4x10-15 200lbs
V Bar pulldowns to chest: 3x10-15 200lbs
Bentover DB Rows: 4x8-10 130s
Seated Cable Rows: 4x10-15 200 (stack)
Hoist Machine Seated Rows: 4x10-15 220lbs (stack plus 20s)
Wide Grip Pull-ups to finish off: 3x as many as I can do usually 15,13,12 when back is toasted alreadly.

Standing Leg Curls: 5x10-15
Stiff legged Deads: 3x15-20 (use 90pound dumbells, I feel more comfortable with DB because I can control them better)

Upside down weighted crunches: 4x20-25 25#plate holding

[KevinCouch]

Is there anything you do to try and stay healthy like foam rolling, ART, deep tissue massage? I do foam rolling on muscle group after workout and deep tissue every few weeks. Have done ART and it's amazing.

Yes I go and have my body go thru a deep tissue massage and lately them have implementing A.R.T therapy and it is beginning to help somel I think all types of therapy are beneneficial in moderation. No questions without my Chiropractor I wouldn't back under the squats like I am. If you feel like your getting a lot out of a certain technique then continue to do it. My protocol is Chiro visits 2x per week, deep tissue massage 1x per week with a little ART therapy thrown in.

As you age, you'll need to implement these techniques to continue to improve and grow. We do what we have to do and keep plugging away.

Keep up the good training!

[the bull eso]

Hey Kevin do you do a lot of core/ab work through out the week? what exercises do you use to keep your core tight?

[KevinCouch]

Hey Kevin do you do a lot of core/ab work through out the week? what exercises do you use to keep your core tight?

I do abs about every 2 to 3 days. My main ab exercises are hanging upside and doing crunches. I usually hold a 25# plate to increase the resistence. I'll do about 5 sets of 25 and it keeps my abs nice and developed and it also keeps my lumbar area stretched out (like traction) being upside down doing crunches.

[KevinCouch]

Weight today 190. Very lean and dry.
Shoulders, biceps and calves

Delts
Seated DB Presses: 4x10-15 95s DB
Seated DB Side Laterals: 3x8-12 45# DB
Standing unilateral side laterals: 3x15-20 30# DB
Bentover Cable Rear Laterals: 3x10-12 35#
Lying facedown 35 degree angle rear DB raises: 3x10-12 45# db

Traps
DB Shrugs: 3x15 130lbs DB
Upright Rows: 3x15 125lbs

Calves
Leg Press Marchine calf raise 4x15-20 400lbs
Seated Calf Marchine: 4x15-20 275lbs
Double back to calf presses one leg at a time.
I'll do 2x25-30 reps really pumping my calves up.

I don't rest much between sets keeping my blood flowing and get thru my workouts in less than an hour.

[KevinCouch]

Woke up this AM very lean and dry again. Weight is at 192ish am and 194 in the evening.

I've decided to blast my quads today since lately they haven't been getting very sore after a workout. This workout should've done it for sure.

Leg Extensions: 4x15-20
Barbell Squats: 10 total sets 1x20 225, 1x20, 275, 1x15 315, 1x12 365, 1x10 405, 3x12-15 315, 2x15-20 275 (Quads were completely shot after these sets)
Unilateral Leg Press: 3x15-20

This type of workout is needed for me to shock my quads into new growth. I'll let you know tomorrow how sore I got them.

[Conrad]

Digging the high volume Kevin. I am going to follow this!

[KevinCouch]

Weight is down alittle to 191. BF% I would guess is down to about 7% as well. Here's a pic of my quads taken this morning no pump they are pretty lean for being offseason. Still need to bring them up a little bigger. I'm working on it.

[KevinCouch]

Here's a shot of me sitting down showing how my skin in thinning out.

[KevinCouch]

Digging the high volume Kevin. I am going to follow this!

I personally like high volume over low volume especially at my age I'm unable to lift super heavy and forced reps lower volume work. I still lift heavy and do as many as basic movements as I can but I just keep it all in perspective these days.