Sirkevdebench's 2012 contest log

[zedhed]

Kev, bro, LISTEN to CS man.
One rep max dont mean shit bro for where your at and what you want to accomplish!
Bro your wasting energy putting so much thought into your bench max. Fagedaboutit!!
Focus on the entire workouts that CS has you on and focus on your diet bro. You will do just fine.
Besides then you gonna look killa and not just have a strong bench and look crappy.
Good luck bro you will do fine as long as you listen to CS.

 

[Arabian]

Keep up the good work. You look great and thank you for your log

 

[SirKevinDeBENCH]

Kev, bro, LISTEN to CS man.
One rep max dont mean shit bro for where your at and what you want to accomplish!
Bro your wasting energy putting so much thought into your bench max. Fagedaboutit!!
Focus on the entire workouts that CS has you on and focus on your diet bro. You will do just fine.
Besides then you gonna look killa and not just have a strong bench and look crappy.
Good luck bro you will do fine as long as you listen to CS.

thanks zed but I was only attempting the one rep max to find what my Working weight should be.

 

[SirKevinDeBENCH]

You wanna do a one rep max test on all your lifts? Read what I said above.

That is what I planned on doing

 

[SirKevinDeBENCH]

Keep up the good work. You look great and thank you for your log

Thanks

 

[Colstreamer]

Damn Kev! You back posting! Good effort cuz. good seeing you in the gym today too, can see that weight loss

Keep doing what you're doing and keep posting up. Tell everyone what your workout today was like!


Defeat is the stepping stone to victory.

 

[SirKevinDeBENCH]

Day 21
I have not lifted weights for over a week now because I managed to injour my back and chest so I have not been doing any weight training. I have been doing cardio, also my body weight is down to 128.5kg from 134kg. This could be down to anything.

Day 21 workout
Warm up
10x bench press 80kg
Sitting Overhead press 15 x35 kg

Bench press 8sets x 5reps 110kg.
Lifting Body) row 8x 10 using body weight.
Biceps curls 8x 10 20kg.

 

[Colstreamer]

Nice one Kev mate you have no idea how pleased I am to see you back training and posting up in here! Keep it up!!!


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Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Colstreamer]

Kev in your next workout do this
Squat
Flat bench press
Those bodyweight rows you like
OHP
Use a weight you can do 4-8 reps with and just keep going round them in a circuit until you've done 30 reps on each.

THEN:- take 30 second rest and do 1 minutes non stop burpees. As many as you can. Take 1 minute rest and do as many bodyweight squats as you can for 1 minute.

Rest 2 minutes then
Upright row
Deadlift
Drag curl
Lunges

Again, go round these in sets of 4-8 reps until you've done 30 reps each.

This should take you about an hour and ought to keep strength up and speed up your fat loss. Well done on 5.5kg so far! Keep up with the diet!

I'm impressed you've stuck to your diet and done the cardio you said you did, that'll be why you've lost weight. Just keep going like this, use the gym when you're at work, and do your cardio when you're off. I think that's the best plan for you and your 7,3,7,4 work schedule.

See ya bro!


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[zedhed]

Hey Kev looking good bro.
I reread my last post to you bro. That sounded kinda like bitchin you out and I didnt mean for it to sound that way. Apologies on that bro.
If you just cant get past the one rep max please be very very warmed up to do it. Thats why I am so against them. They really dont tell you much and the potential for injury is huge.
Looks like CS has you sorted out very well bro. I really dont think you will go wrong with him in this with you.
Best of luck and regards bro.