Kenny's training log

**ibanezman88** · 04-23-2008, 11:44 PM

i forgot to post up my meals

ok, yesterday this is what i had

meal 1
3 eggs
2 slices of wheat toast
2 cups of orange juice
2 scoops of optimum whey protein

meal 2
1 cup of rice
1 can of tuna
water

meal 3
1 cup of rice
6oz chicken breast
1 monster energy drink

meal 4
3 scoops of true mass

meal 5
roast beef sandwhich (wheat bread)
water

meal 6
roast beef Sandwhich (wheat bread)
8oz steak
diet juice

and monday's back workout

Back

Wide-grip Front Lat Pulldown (palms facing eachother)
4x10 160lbs
Barbell Rows
1x12 135lbs
1x10 155lbs
1x10 185lbs
2x10 225lbs
Seated Cable Rows
4x10 180lbs
Reverse grip Pulldowns (hammer machine)
4x10
Reverse Grip Pulldowns (cable...boy my dad loves those reverse grip pulldowns DAMMIT!)
3x12
Hyper Extension Machine
3x20-30

**ZackKnight** · 04-23-2008, 11:59 PM

those reverse grip pulldowns produce a decent width though man.

much better than regular IMO

**ibanezman88** · 04-24-2008, 01:24 AM

you're probably right
but 2 IN ONE WORKOUT!
man!

**ZackKnight** · 04-24-2008, 01:27 AM

haha

they do kinda overlap and are rough on the body

**ibanezman88** · 04-24-2008, 10:57 AM

are you kidding
after i was done, i couldn't grab anything.
my forearms were finished

ok, yesterday's shoulder workout

seated dumbbell press
1x15 20lbs
1x8 40lbs
1x10 60lbs
1x8 60lbs
1x6 60lbs
Standing Barbell Press
1x8 95lbs
1x6+2 cheat reps 115lbs
1x5+1 cheat rep 115lbs
1x8 95lbs
Standing Dumbbell Alternate press
1x6 30lbs
3x8 40lbs
Standing Side Lateral Giant Sets
2 sets
Standing Side Laterals (machine)
1x10 20lbs
1x10 30lbs
Barbell Shrugs
1x12 135lbs
1x10 225lbs
1x10 275lbs
1x10 295lbs
1x10 315lbs
Reverse Flies (pec deck)
1x15 70lbs
1x12 80lbs
1x10 90lbs

**mr_bhana** · 04-24-2008, 04:07 PM

dude the WOs are lookin sick! nice job on the bb rows! I did some heavy ass high repped Rack deads this week, and Bending over on the BB rows was sooo difficult to do after that! Really liking the back WO man!

Blitzkrieg · 04-24-2008, 04:08 PM

WO's looking great Kenny, keep it up bro

**ibanezman88** · 04-24-2008, 05:20 PM

Quote:

Originally Posted by mr_bhana

dude the WOs are lookin sick! nice job on the bb rows! I did some heavy ass high repped Rack deads this week, and Bending over on the BB rows was sooo difficult to do after that! Really liking the back WO man!

thanks mr. bhana
yeah, if i do deadlifts, i won't do barbell rows.
you can tear your erector muscles. i feel it.

yeah, i forgot how tireing barbell rows are. man oh man

and thanks blitz

Blitzkrieg · 04-24-2008, 11:54 PM

Back is looking absolutely SICK man.. amazing width bro.. I want a back like that

**ibanezman88** · 04-25-2008, 12:04 AM

gotta go HEAVY
it you're not failing by rep 10, UP THE WEIGHT

that's my theory
it makes back training so hard

**allstar** · 04-25-2008, 12:08 AM

you look great bro!