Results 16 to 30 of 369
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07-04-2011, 05:51 PM #16
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!!!!
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07-04-2011, 06:36 PM #17
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....
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07-05-2011, 12:07 AM #18
Looks good Kevin, calves really stand out (look at dem veins) !
Last edited by mkris7; 07-05-2011 at 12:08 AM.
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07-05-2011, 01:03 AM #19
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!!
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07-05-2011, 01:48 AM #20
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.
Gone but not forgotten, I remember you too Dookie!
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07-05-2011, 11:05 AM #21
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.
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07-05-2011, 01:27 PM #22
- Join Date
- Mar 2009
- Posts
- 224
- Rep Power
- 44689
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07-05-2011, 02:53 PM #23
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07-06-2011, 08:14 PM #24
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07-06-2011, 08:34 PM #25
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.
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07-07-2011, 05:26 AM #26
- Join Date
- Mar 2009
- Posts
- 224
- Rep Power
- 44689
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
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07-07-2011, 07:13 AM #27
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
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07-07-2011, 09:06 AM #28
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?
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07-07-2011, 09:09 AM #29
- Join Date
- Jun 2010
- Location
- Raleigh, NC
- Posts
- 1,820
- Rep Power
- 148022
yes crazy leg workout!!!!
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07-07-2011, 09:29 AM #30
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.
Thanks BC. I'll be 45 steppin on stage next to the youngsters.
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!
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!
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!
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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