Kenny's training log

KM · 03-13-2008, 09:19 PM

Quote:

Originally Posted by cmart315

I normally shit 3 times a day as well bro. Its no big deal with eating this much food. Except now when I'm at work, its not always a pleasant attribute to have.
Also I've been reading all this water talk as of late in here and also in the other thread. I really don't see a point in drinking more then 1 gallon of water a day. You get water intake from your food as well. Unless you are working physically all day and sweating excessively, I really don't know why it would be necessary to intake more. If someone wants to post up articles stating why one who does not do physical labor all day would need to intake more then a gallon a day, I'd be interested in reading it.

Generally, the average person needs 8-12 glasses of water a day. However for bodybuilders it's different. Every day we lose water through your breath, perspiration, urine and bowel movements. As well as sweat lost from exercise. Food actually accounts for around 15-20% of your total fluid intake. In addition, after a workout you want to keep your muscle tissues well lubricated and help create an environment for anabolism. So if you add the amount of water you drink throughout the day. pre/post workout and during exercise it usually adds up to 1gal +.

Kenny is also on a bulk, so he is interested in the extra water weight, even if it is partially intramuscular.

cmart315 · 03-13-2008, 11:26 PM

Quote:

Originally Posted by KM

Generally, the average person needs 8-12 glasses of water a day. However for bodybuilders it's different. Every day we lose water through your breath, perspiration, urine and bowel movements. As well as sweat lost from exercise. Food actually accounts for around 15-20% of your total fluid intake. In addition, after a workout you want to keep your muscle tissues well lubricated and help create an environment for anabolism. So if you add the amount of water you drink throughout the day. pre/post workout and during exercise it usually adds up to 1gal +.

Kenny is also on a bulk, so he is interested in the extra water weight, even if it is partially intramuscular.

I understand all this. That is why I drink my gallon a day. I'm stating I see no need for the excess of 1 gallon especially when food like you say accounts for 15-20% of your total fluid intake, therefore making it more then a gallon of water a day already. Extra water weight when bulking is going to be just that..bloating extra water weight.

**ZackKnight** · 03-13-2008, 11:57 PM

do a wide grip upright row and bring it to your bottom chest. that will help your side delts more than anything. It has brought mine out tremendously.

Also, you're eating big. Good job. I'm starting to think that whenever I'm home from college I eat a shitload more than I should. I did a diet analysis in my nutrition class today and one day i had like 5700 calories with like 560g of protein, 600g of carbs and like 100g of fat. It was ridiculous. I remember you saying sometimes you get like 5000. just felt like adding something in there. but it's all looking good man, keep up the good work.

**ibanezman88** · 03-14-2008, 02:02 PM

wow that's a lot of calories

wide-grip upright rows? ok, i'll keep doing them more often. thank you so much.

thanks for that reminder KM. didn't know that water helped keep your body anabolic.

ok, yesterday, i decided to take a day off of calorie counting. it's making my head hurt. i know for a fact i ate enough of everything and drank enough water because i ate pretty much the same shit.

but here was my workout from yesterday

biceps/triceps

Standing Dumbell curls
1x15 20lbs
1x12 25lbs
1x10 30lbs
1x10 35lbs (semi-cheat reps)
1x8 40lbs (semi- cheat reps)
1x6 45lbs (semi- cheating)
1x10 35lbs (semi-cheating)
Machine Preacher curl
1x15 25lbs
1x12 35lbs
1x12 45lbs
1x10 55lbs
1x8 60lbs
Streight Bar Biceps 21
1 set 50lbs
1 set 60lbs
Rope Pushdows (warm-up)
3x12-20 20-40lbs
EZ Bar Overhead Tricep Extensions
1x15 30lbs
1x12 40lbs
1x12 50lbs
1x12 60lbs
1x10 70lbs
1x10 80lbs
1x8 90lbs
1x8 100lbs (all full range of motion/no cheating baby/slow reps)
Incline seated cable overhead extension
1x15 40lbs
1x15 50lbs
1x12 60lbs
Cable Pushdowns
1x12 50lbs
1x10 55lbs
1x9 60lbs
Dips
1x18
1x12

great workout. i need to warm my elbows really good so that's why i took so long to get heavy on triceps.

i count my dumbells curls for each arm. i do 1 1 2 2 3 3 etc.

i will be counting everything today.
no workout though.
i'm doing legs tomorrow morning hopefully however.

**ibanezman88** · 03-17-2008, 12:02 PM

my leg workout went like this

Hack Squat
1x12 45lbs (if the sled weighs 45lbs we'll keep it at that)
1x10 135lbs
1x10 185lbs
1x10 225lbs
1x8 275lbs
1x6 315lbs
1x4 365lbs
1x4 405lbs
Front Squat
1x10 135lbs
1x8 155lbs
1x6 185lbs
1x8 205lbs
Leg Extension
1x15 110lbs
1x12 130lbs
1x12 150lbs
1x12 170lbs
1x12 190lbs
Lying Leg Curl
1x12 25lbs
1x9 35lbs
1x7 45lbs
1x7 55lbs
1x6 70lbs
1x4 80lbs
4x7-10 45lbs
Seated Leg Curl
3x10-15

i almost threw up on lying leg curls. i was standing over the trash can about to hurl but i'm glad i didn't
the leg curl machine i use now is a different one. it stretches the shit out of your hamstrings. your body is almost at a 90 degree angle. you can't use as much weight. it's not one where you use the pins. you have to put the weights on.
it was a good workout but my quads are never sore unless i do free weight regular squats. front squat never do anything for me as far as soreness.
I really enjoy front squats though. my hamstrings are fucked up even more today. i did this workout saturday.

**mr_bhana** · 03-17-2008, 12:11 PM

Very high volume WOs bro! and sick weight on the hack squats, you go ass to grass? you got the right balance of hammy and quad work which is good. Most people in the gym do 3 quad dominant excercises and 1 hammy excercise lol

**ibanezman88** · 03-17-2008, 12:14 PM

yesterday was chest

Flat Barbell Bench Press
1x12 45lbs
1x10 95lbs
1x8 135lbs
1x6 155lbs
1x4 185lbs
4x4 225lbs (the last rep of the last set was assisted)
Seated Hammer Strength Press (Upper Chest)
1x10 90lbs
1x10 110lbs
1x10 120lbs
1x10 130lbs
1x8 140lbs
Smith Machine Close-grip Bench Press
1x10 135lbs
1x8 155lbs
1x8 165lbs
1x8 175lbs
1x8 185lbs
1x7 185lbs
EZ Bar Pullovers
1x12 60lbs
2x12 80lbs
Flat Dumbell Flies
1x12 20lbs
1x10 25lbs
1x10 30lbs
1x9 35lbs
1x8 40lbs
Pec Deck Flies
1x12 70lbs
1x10 100lbs
3x10 120lbs
Rope Crunches (cable Machine)
3 sets w/150lbs
Leg Lift Station
1x30
Sit Ups
3 sets

the sit ups we did was this new thing that we got at gold's gym where it's a sit up and when you come up, you grab a ball and when you do a sit up and come back up, you throw the ball in the basket and grab another ball right after that to do another sit up and repeat. the movement is continuous and doesn't stop to grab a ball. if you miss it and can't grab one, do a sit up and grab it. but you never stop doing sit ups. it was fun. the balls were 9lbs each so we got a good sweat.

it was overall a very amazing workout.

by the way, i hooked on those rope cruches. they're so fun.

**ibanezman88** · 03-17-2008, 12:15 PM

Quote:

Originally Posted by mr_bhana

Very high volume WOs bro! and sick weight on the hack squats, you go ass to grass? you got the right balance of hammy and quad work which is good. Most people in the gym do 3 quad dominant excercises and 1 hammy excercise lol

ALWAYS!!! lol. i go ALL the way down.
i usually do 3 and 3. 3 for quads and 3 for hams. depends. i do a lot of sets.

**ibanezman88** · 03-17-2008, 12:17 PM

i could stick 7 plates on each side of hacksquats and do the pussy squats that everyone else does.

**mr_bhana** · 03-17-2008, 12:22 PM

Haha true bro, 9lb balls? pfftt mine weigh 10

: