View Full Version : Keeping it kettlebell freaky.
KettleBellFreak
01-16-13, 7:43 pm
I never planned on doing competitions until I was out of college and had nearly perfected my physique, but I can use what I've done already to my advantage, that 100k bodybuilding.com 12 week challenge, I'm going to go for it. They'll probably go for a hefty person who loses a bunch of weight and gets a 6 pack because that's what the people want. But I'm an Animal, from supplements to mindset. I think I can show somebody up. This isn't really the alpha/omega competition, this is some goofy shit to try and win, but it's going to be serious fucking training and serious eating. Already destroyed delts and rowed today. Tomorrow is chest. Anybody have any bulking tactics they want to share do it, this month and next are all about EATING, then the next is about getting cut from head to toe.
Supplement layout for the twelve weeks: Will always take pak, flex, krill oil, and ultra whey pro and drinking bcaas before bed.
Week 1-4
Finishing m-stak&pump can at middle of week 2
Starting a d-aspartic acid test powder that will go 24 days and pump
Week 5-8
Starting daa test powder as soon as first is over while on pump
starting m-stak&pump as soon as test is over.
Week 9-12
finishing m-stak & pump
Starting fat burner as soon as m-stak is over and using till contest is over
KettleBellFreak
01-17-13, 5:31 pm
Arm was supposed to be as such
warm up 1000m row
-superset
4-6 sets ez bar curl
4-6 sets barbell curl
moderate row 500m
4-6 sets cable curl
4-6 sets cable scott curl
1-3 sets preacher curl
4-6 sets barbell skull crush
4-6 sets cable push down
2-3 sets reverse push down
1000m cooldown row
200 decline ab twists
1500m moderate row
100 decline crunches
1500m moderate row
10 minute cool down walk
stretching
BUT FUCKING MOTHER NATURE HAD TO SNOW AND ICE EVERYTHING
But that's not a huge problem. House equipment and chest day
10min warm up bike
4-6 sets Bench press
4-6 sets of kb swing
4-6 sets kb push press
6-10 sets of burpee with kb dead lift and raised push ups
3-4 sets floor press
3-4 sets chest fly
25 min ride
400 ab twists
200 push ups
60 pull ups
10 minute ride
stretching
KettleBellFreak
01-17-13, 8:46 pm
Worked shoulders again and arms. Did the greatest superset of my life. Never had a better pump. This one will be turned routine.
5 supersets
8-12 kettlebell snatch and press
8-12 ez curl
8-12 tricep rope push down
Delts were bloated and VEINY, arms were on the verge of exploding did this preacher curls, kb arnold press, and ez skullcrushers in a superset. My arms and delts are done. GREAT workout.
KettleBellFreak
01-18-13, 11:06 am
Warm up walk 5 minutes or so
2 light supersets
lying ham curls
hip aduction in
hip abduction out
6-10 sets seated leg press
3 sets squat
6-10 sets extensions
6-10 sets lying ham curl
5x15-30 standing calf raise
3x10-20 seated calf raise
1000m cool row
1500m moderate row
a lot of ab twists
1500m moderate row
a lot of decline crunch
1000 cool down
KettleBellFreak
01-18-13, 8:25 pm
But before I get to that:
"Are you in your best interest or in your way?"
Funk Roberts
This big ass blister on the back of my foot was giving me a fit so I thought "shit lets work back instead of legs" and I feel like that was a smart move. Absolutely destroyed lats and traps after pulling deadlifts. Haven't had this much of good aching in a while. Can't wait for legs tomorrow.
3x200, 3x250, 3x275, 3x300 DL
5 supersets
8-12 bent lat pull
8-12 wide grip iso plate row
4 supersets
8-12 wide grip lat pull down
8-12 bent barbell row
4 supersets
failure pull ups
6-10 heavy one arm row
I'm fucking sore
KettleBellFreak
01-19-13, 7:50 pm
1000m warm up row
3 Supersets (light weight)
. 8 hip abduct in
. 8 hip abruct out
8 lying ham curls
Stretching
8x150 8x200 2x5x270 2x3x300 1x310 squat
stretching
I don't know sets or reps but I know all of these were heavy because on most of the last sets I didn't know whether to shit or go blind, I remember my vision was real blurry after leg presses and calve raises though, and I put 380 on calf raise.
Leg press
Leg extension
Calf raise
Seated calf raise
lying ham curl
Both hip abduction
For some reason I ended with a superset of extensions and leg press. That was brutal. Then I worked abs and took a nap. Can't hardly fucking walk.
KettleBellFreak
01-20-13, 11:59 am
Thank god. My body feels like I got in a fight with a lion. That's alright though I guess. Just going to row about 6k meters and abs today.
NEXT WEEK:
Mon: rest
Tues: rest
Wed: Bench/ Shoulders
Thur: DL/ rombs/ low back
Friday: Arms/Lats/Traps
Saturday: Squat
Sunday: row and one exercise a body part
C.Coronato
01-21-13, 10:24 am
How you feelin man? Hows the diet?
KettleBellFreak
01-21-13, 10:51 am
How you feelin man? Hows the diet?
Like im going to be huge one day, and some soreness. diet is kicking ass proteins about 40%, 40% carbs (mostly before workout) and 20% fats. Cant wait for next week.
KettleBellFreak
01-22-13, 7:26 pm
Second rest day, been eating like it's going out of style on my rest days, anabolic diet only on training days though. Doing about an hour or two of some serious serious yoga, then hitting the hay with a shake. Tomorrow is benching day, and it's gonna be a bitch.
KettleBellFreak
01-23-13, 6:43 am
Was going to do bench, but I think it's a back day as good as my back feels. going to only do stiff leg DL since I maxed DL last week and just do a heavy bent row before I hit DL hard next week. Time to get swollen as a motherfucker.
Warm up walk
Warm up row
Stretching
Stiff leg Dl
Bent row
One arm row
Back iso plate row
Trap pull ezbar
Lat pull down
lat bent row
Diverging plate pull down
Row till it hurts
Cutting back on ab work, obliques are out of symmetry and going to focus on left side and not do much direct ab work, besides, got a six that's strong, don't need to hit it everyday like I do.
KettleBellFreak
01-24-13, 11:39 am
Light light superset
ham curl
hip abduct
hip abduct
STRETCHING
heavy front squats
Stretching
STRETCHING
Heavy 90degree leg press
Stretching
Squat
Extensions
heavy goblet squat
ham curls
standing calve raise
both hip abduction
Super cool down row
cable crunch
Row
KettleBellFreak
01-24-13, 6:50 pm
But here lies kettlebellfreak's arms RIP
stretching
Superset x3
heavy ez curl (pulled 105 for 6!!)
barbell crusher
Stretching
Incline curl
Cable curl both arm
Scott cable curl
Stretching
Tricep ohp (pr of 95 for 3!! More than half bodyweight!)
Reverse push down
High rope push down
Stretching
Guys it got serious from there 3 circuits. First circuit was running .25 miles, 100 ab twists, tricep ohp 2x4repsx70, 500mtr row.
Second circuit: .25 mile run, cable curl 2x4repsx110&125, .5 mile run. Third circuit: .500mtr row, 60 ab twists, rear felt fly, .25 mile run. Then I repeated all 3 circuits while interchanging lifting exercises for rope press down, hammer curl, and front raise. Now im doing yoga because im fucking DEAD. Legs will get their punishment tomorrow. They better pray.
KettleBellFreak
01-25-13, 9:05 pm
welp, realized i did a few too many body parts on my splits earlier this week. My shoulder is paying for it. Decided to tone it down today and promote some anabolism.
pre breakfast: daa powder
Breakfast: .6 lbs of 96/4 hamburger, 2 servings of oatmeal 64 carbs
Lunch: 2 cans of peas, .5 lbs of 96/4 hamburger
Snack: Protein powder and yogurt
Pre-run: 2 pita sandwiches with a combined .7 lbs of hamburger, green beans whole can
Workout:
20 pull ups
4 mile run in .8 mile sections
20 pull ups
5 minute plank
10 minute jog (think it was like 1.2 miles)
Post run: 2 scoops ultra whey pro
Bedtime: stretching, aminos and flex
KettleBellFreak
01-26-13, 8:56 am
Yesterday was a damn fluke. Just could not go to the gym because of the icy roads and didn't feel like squatting in my garage without a rack. Today is leg day though. Not really a plan, except move heavy shit and lift some heavy shit. Luck to everyone in the gym today.
KettleBellFreak
01-27-13, 5:10 pm
Chest day was an improvement. Benched 200 for 5 sets straight all for like 8-12 reps. Dumbbell benched 75's for two sets of two. Machine fly at 260 for 3 and 275 for 3 sets. 40lb chest fly 3 sets. Incline bench smith machine at 170 3 sets of 5. Abs. And 100 push ups. Very tough workout. Definitely going to gorge on the rest days.
KettleBellFreak
01-28-13, 4:49 pm
As soon as I woke up my chest told me to fuck off and die. The 5 sets of 200 killed me. That's bodyweight + 15 and I had no strength for 95 a year and a half ago. Feeling like a monster though. Just ate a hunk of cod, about 80 carbs of spaghetti and a half cup of cottage cheese. Diet has been flawless the last few days. Ready to lift again.
physique status: abs are getting carved in stone and lat spread is getting wide and filling out. Arms are growing and veiny, the wheels are gaining size and some cuts to front quad and hams, traps are strong and back is widening. Calves are starting at a diamond. Triceps are destined for being serious shoes. I'm staying lean, but not to lean to not build. Right at about 10% bf.
I'm really really happy with my physique and overall performance in cardio, lifting, yoga and athletic performance. I certainly feel strong and healthy. I want to do something with fitness once i get to college. I just can't decide what. Even if i got ridiculously ripped and bigger i don't think my looks would pay the bills. I just want to be fit forever with a career that promotes that.
KettleBellFreak
01-29-13, 5:46 pm
Even though I'm not very very strong. I'm strong enough for my liking. Just got the Book of Five Rings by Miyamoto Musashi, supposedly it can change your outlook on life and help you to understand the value of determination, organization and mastery of everything in your life. I'm excited to read it. Tomorrow is going to be heavy and I WANT IT BAD. This test powder has had me HYPED the past few days. With a lot of yoga and foam rolling and maybe even an early night I'll crush it tomorrow. Shit I'll crush it with some soreness don't care! Wanna lift!
KettleBellFreak
01-30-13, 10:33 am
"In the practice of every way of life and every kind of work, there is a state of mind called that of a deviant. Even if you strive diligently on your chosen path every day, if your heart is not in accord with it, then even if you think you are on a good path, from the point of view of straight and true, this is not a genuine path. If you do not pursue a genuine path to its consummation, then a little bit of crookedness in the mind will later turn into a major warp."
On the subject of the above. I've learned in the close to a year and a half I've been doing this, if you aren't balls deep in it, there isn't a point? If you want to be the best and you want what you want, you have to know how to get it and how you need to do it should be done with the utmost productivity, effectiveness, passion and drive. Put your heart on that bar, lift that shit too.
Today is going to be an arm day to fuck up my life.
Warm up walk
two great sets are warm UPS with very low weight and few reps, just get a slight pump and further stretch
great set x 4
barbell curl
rope cable curl
incline curl
Great set x4
single db tricep ohp
reverse grip push down
decline skull crusher
Repeat both great sets with heaviest weight possible every set. Last set go to failure.
Sprint lifting:
going to sprint 50 yards, one set of ez curl, sprint again do ez skull crush, repeat both of these three more times each.
Heavy stretching, cool down walk, weighted planks and machine crunch (3 sets of max to failure)
KettleBellFreak
01-30-13, 9:58 pm
On the above. I wasn't trying to act like a year and a half was a big deal, I'm very much a rookie, just my philosophy on this sport.
Arm day: the shit was hard.
KettleBellFreak
01-31-13, 1:29 pm
Jesus christ might as well have called it helll day. DLs were last week so it wa bb row, pulled a 205 for one and 2 partials, 200 for 2, 190 for 5, 170 for a few sets. Killed my lats. Normally i split up traps in back day and shoulder day, but they're waiting to get finished on shoulder day. Goddamn were they pumped. Everything was pumped. It was a great grueling workout. DLs NEXT WEEK THOUGH!
KettleBellFreak
02-01-13, 7:39 am
keyboard is screwed so im keeping this short. squatting today, going to squat a LOT.
KettleBellFreak
02-01-13, 8:05 pm
GODDAMN IT WAS A GOOD DAY. 3 sets of 260 on the rack! 3 sets of 325 on90 degree press and one set of 340!! 360 on the calf raise!!! I didn't count sets because I couldn't pay attention but a lot of sets got done of those lunges I posted about in training. 180 on ham curl, and 220 on extensions!! Fucking nuts. Absolutely awesome workout. So damn pumped.legs feel like then could kick down trees!!!!! Hope everyone went hard today!
KettleBellFreak
02-02-13, 4:44 pm
Very, very good workout. Dumbbell bench, maxed at 3x75 and only got a partial my next set, supine bench at 260 for 2 sets, incline bench for 3 sets of 185, incline dumbbell bench for a few sets, chest fly at over 190 for 6 sets, and 10 sets to failure of decline pushups (feet were elevated about 1.5ft off ground). Then worked abs to the extreme. Feeling strong and sore. Tomorrow is just jogging and abs.this week was tough. I'm glad though. Its going to basically be 3 rest days but I've hit all my muscles. Feeling like results are on the way. I'm excited guys. I'm going to be getting very in shape. Then it's all about strength and athletic training. Finally found a 335 pound tire. Just need to get a roman chair and a decline bench. I already have a sledge, my two 45s and 60 kettlebells, pull up bar, bench press and dead lift ability. Fucking excited to get back to my roots and getting back in the garage and busting ass like i did when i started this shit. Going to get strong and go right back to building. I'm excited.
KettleBellFreak
02-04-13, 4:56 pm
Day dream actually. I'll always wonder off thinking. I always have. I think a lot, and it's never really trivial shit. But lately, like earlier today and the days before it for a WHILE I've been having this day dream where I think about me holding potential by the throat and I'm trying to choke it, but I'm not strong enough. I ALWAYS wander off thinking about that. It started as a dream one night when I was sleeping and the next day I started thinking about it. It seems meaningful at this point considering I have a lot of goals with strength and I think I can be better, but goddammit it trips me out everytime it happens. Like I think about it real vividly everytime. I think about it when I was lifting the past few weeks. Maybe it's something I really need to dwell on. I'm sort of into psychology so this kind of thing interests me. I don't think we have thoughts for any reason. Our brain conciously thinks things so that means things are prevalent in our minds for a reason, as in they have something to do with ourselves at the time. I just need to lift soon, try to think straight about it.
Been doing a lot of foam rolling and deep ass stretching. My legs still hurt from those devil lunges in the best soreness kind of way. Those lunges hit muscles I don't normally use, because the heavy squat, leg press, calf, and ham work are all typical. I'm normally very sore, but not like this. This is crazy. Going to keep doing those. My abs are getting insane guys. Not trying to brag. But after a workout, if flexed, they're tight on skin with indentions around all six and serratus and obliques are starting to frame, but the coolest fucking thing is this vein that starts at my quad, zigs up and over my oblique back towards an ab. This thing is huge! It looks fucking metal when I'm pumped. I'm getting really proud of my physique. I'm not huge, and don't really want to be. But I'm really filling out for a 6'1 or 6'2 guy. I'm starting to get some rubbernecking for the weights I'm using and the white t that's soaked.
This has been a great thing to happen to me in life. It's something I'm very honored to do and be a part of. I'm no veteran, but in 15 years someone's going to see the most jacked 32 year old they've ever seen because he hasn't stopped since he was 16!! I can't wait to keep pumping and keep gaining strength. This has just brought me a lot of happiness, nothing like it ever has happened to me on my own like this. I've fucking lived training by that P Diesel article You Don't Know Hard. Especially this line "if you want to make it to heaven you gotta walk through hell" or in other words, train like your pair isn't a couple of fucking marbles. Exercising means a lot to me. A lot more than it does to most people, it's something I can seriously hold onto, and that's my shit.
Shit this is my journey. Guess I'll post what I want.
KettleBellFreak
02-05-13, 4:06 pm
its fucking chest day. That means dumbbell bench this week. Last was bench and db, this week it's strictly db. Going to hit 85 today that's for sure. Almost to half bodyweight. Got ten to go, just need 2 months till i got it down.
DB flies, machine fly, incline bench plate machine. then working triceps. Probably hit 80 on the single db ohp. probably some incline crushers and rope downs. Then I'm going to come home and flip my tire 5 times. I'm going to do that every day this week and see if it adds to my performance for this bodybuilding regiment. I lifted it to its side 4 times the other night when I was sore and it wasn't too bad. Just a little extra umph was needed. After rest days I'll be fucking this thing up.
Still thinking about potential. I've got it by the throat. I've just got to choke it at all costs. It might not be strength that I need to get there. All I know is I'm going to give 130%. I want to do great things in one way or another. This world is mine for the taking.
KettleBellFreak
02-05-13, 7:43 pm
If my legs aren't sore tomorrow, by fucking god they'll be sore thursday.
KettleBellFreak
02-06-13, 9:16 am
5 tire flips before and after gym.
Stretching, walk, abductor & ham light work, then squats. More stretching and another walk, then extensions and 45deg press. Then the devil lunges, ham work, and abductor work. Finishing with some moderately heavy calf raises. Been 330 plus the past 3 weeks.
"If he is to create, so must he destroy."
KettleBellFreak
02-06-13, 6:30 pm
647 on the leg press. For 6 good reps. 385 on calf raise is the new standard. ANDA 230 on extensions. Fucking terrific leg day. Absolutely fucking terrific.
KettleBellFreak
02-07-13, 2:02 pm
Should be pretty heavy great day. Gonna have another week of bent barbell row instead of dl. Hammies are really tight.
KettleBellFreak
02-08-13, 12:49 pm
Dreams shouldn't rival with opinions. Dreams should slap the fuck out opinions and piss in their mother's mailbox. Opinions don't mean shit, and when opinions are made on people's dreams they should be given less credit than the scum they're already related to. Laughed at a kid who decided to drop a comment on my dreams of excelling levels of fitness and physique for myself. He tried to badger me enough to actually break my stance of not giving a damn about him or his thoughts. He kept up, I'd chuckle and call him a stupid ass. Then I asked him his dream, and he didn't know yet. I told him I wished him the best at whatever he decided to go after. Thought his bottom lip was going to shine his shoes while it was down there. Looked away and went back to working. He knew how wrong he was and how much of an ass he was, so nothing needed to be said. I went back to work with a grin. High schoolers are fucking stupid, that's for sure.
Going to lift something heavy today. Ohp and barbell curl are focus. Some shoulder work and just barbell curls till I can't work any harder.
KettleBellFreak
02-08-13, 7:48 pm
Well, I thought I'd lift heavy today. Yesterday was a mean one on the wrists. Next week is a deload and an excessive eating week. My body has been aching this week. Got to get back up to speed.
KettleBellFreak
02-09-13, 4:53 pm
Not to sure what's up today. Maybe its just in my head. Can't think straight and haven't left the house. Just don't feel like anything today working or playing. Fuck it I guess. Just going to use the sledgehammer and listen to something metal.
KettleBellFreak
02-10-13, 10:31 am
Since I couldn't wrestle this year, I got way too into bodybuilding, but I'm realizing my functional fitness is less than it was. I'm going to take shit into a totally new realm for my fitness.
A month of strength to start. A week of sports/strength training, then A week of bodybuilding. The sports training willl be done at home. My equipment goes as such: 3 pairs kettlebells, ability to make 2 dumbbells, free weight bench and squat rack, deadlift ability, 16lb sledgehammer, 300lb tire, mats, pull up bar, dip bar, a roman chair and olympic decline bench. Craigslist is fucking awesome.
The plan is loosely overviewed as over eating on strength weeks, with 3 recovery days rather than the 2 for bb. The split is going to run 1- bench, 2-DL, 3-ohp, 4-squat. All are going to be very hard, very mobile exercises. A lot of sprinting, bodyweight, free weight and functional weight lifting. It'll almost be a cross fit thing. The goal is to stay ripped and have definition, while being a strong, well rounded athlete. I want to get my 40 yard dash to a 4.8 from the 5.2 I run, my squat from a 315 to a 380 before the season, bench from 240 to as close to 3 as possible, DL from 400 to a 450, and front squat from 270 to a 320.
Goals are ambitious, but plausible. I don't want to put on more than 15 pounds and be 200. And if I do, I'll cut like a bastard. Using a new nutrient partitioning agent, a sleep/anabolism supp, and got a new stim free pump product. Sorry animal, but a bb.com gift card had to be used to get some variety. I probably wont even like them as much as M-stak, PM and pump. Still want to give it a go, because these are high quality ingredients with awesome reviews. I'm picking up the roman chair from a friend tuesday, training starts on wednesday. KBF is about to fuck shit up! And I gave that contest a go, but I know I won't win it. I'm still going to work my hardest. But bb.com isn't about who worked the hardest or did the most and who bled on their fucking dumbbell because they curled too much. They want something consumers want to see. Not like animal and the universal fam.
KettleBellFreak
02-10-13, 5:58 pm
200+ hammer slams on each side, 80 tire flips, 100 pull ups, 80 push ups, 100 straight leg raises, and 3 miles ran. That was a fucking workout. lol my finger has a quarter sized blister on it, but shit, it'll probably be 50 cent sized by friday !
KettleBellFreak
02-11-13, 6:12 pm
Been thinking today... I don't really even want to go to the gym after my workout yesterday. Maybe for a good leg day once and a while, or recovery work, but.. I fucking love my garage. Like love it. My speakers, I can cuss, grunt, throw shit, sweat on everything, and walk right to my shower and protein powder. Not trying to be a recluse, but goddamn the garage gym is great. And guys hear me out on this and IF YOU READ THIS PLEASE SHARE THOUGHTS
Going to be a somewhat jig-rigged lat pull down. But. I'm thinking it could work. Tie a rope through some barbells and toss the rope over a pull up rack, pull weight up and lower it down with rope. It'd be like a weight specific rope climb. I think it's a damn good idea. Might work my lats something nasty.
KettleBellFreak
02-12-13, 3:18 pm
"The exact moment I think my dream is unattainable, is the exact moment I fail."I thought about that on the treadmill this morning.
Tomorrow starts the purely free weight training and athlete conditioning. I'm really, really excited. Tomorrow is sprints, squats, front squat, goblet squats, barbell calf raise, sissy squats, devil lunges, tire flips, jump rope. Should be fun. Ab work too, got a weight belt and I put a 45 on to do hanging leg raise and man.... that is the best ab workout I've ever gotten, my six was straight POPPING OUT, and obliques were pumped to the max. This working out at home is going to be terrific. If my physique isn't at the same cut at the end of a month, I'll have to alternate back to the gym every other week. I really like working out at home and would much rather stay ripped there.
KettleBellFreak
02-13-13, 3:14 pm
squat or bench.... hmmmmm....
KettleBellFreak
02-13-13, 7:14 pm
Benched till I couldn't get a partial on 100. 7 sets of 60 on dumbell bench, could only get 4-7 dips after and did countless set at that range, tricep ohp at 80 for like 3 sets, barbell crusher for 3 or 4 sets, sprint tire flips, straight leg raises w/ 25 dangling from belt for like 50 or 60 reps, and some sledge work. Bench o ly got to 210 today. Tomorrow is squatting. I'm excited.
KettleBellFreak
02-14-13, 11:35 am
Breakfast was a cup of cottage cheese, bowl of cottage cheese, glass of milk, bottle of water, 1st partioning serving and Pak and another bottle of water, few handfuls of almonds for drive to school. So full. Can't wait to squat later.
KettleBellFreak
02-14-13, 4:47 pm
Excuses. All the fuck I hear is excuses. I understand some adults don't have the time to exercise seriously, but regular exercise is fine. As a junior in high school, the three months I've been unemployed my high school career, I did nothing besides bodybuilding, diet maintenance, hang out with friends and relax as lazily as possible. The job I worked from 8th grade summer to the beginning of junior was accompanied with bullshitting until beginning of sophomore year I wised up and started lifting and taking care of this flesh. And with a job I worked out 5 days a week. Sometimes 6.
"It's just hard to get motivated." "Exercise is just not fun." "I'm not strong so why even bother?"
I just want to scream and throw shit when I hear stuff like that. With nothing better to do than nut hug every motherfucker you've ever met on twitter, why not be fucking productive. Our anabolism ability as teenagers is amazing. I'll talk exercise with people and they look at me with a big question mark. You don't have to train like an elite (I want to be elite so I mimic their training), but at least take care of yourself. I can't stand laziness in the personal maintenance of ones body, but what I can't stand for more is a fucking excuse for it.
I'm squatting today. And I'm going to get pissed and lift heavy. I'm also going to be happy I have something to hold pride in and keep my head up with, while so many people just say piss on it.
KettleBellFreak
02-15-13, 8:41 am
4 sets of 275 for 4 reps each. Last set was so brutal. My abs flexed so hard they showed through my shirt. Warm up was one set of 145, 195, 225 for 3 reps each with heavy stretching in between. It was a great leg day. Goblet squats with 80 pounds and 100 pounds. Devil lunges with 40. Tire flips. Sprints. Awesome awesome awesome. Today is just running, abs and calves. Free weight calf work is kind of awkward.
KettleBellFreak
02-16-13, 12:06 pm
Feeling good, ready to lift. Schedule ran this way this week. Bench, Squat, Cardio, OHP, Bent Barbell row. For some reason I just like it better than a DL for my back. I do stiff DL to get ham work and some good lower back work, but main focus is BBR. Today is OHP and I'm shooting for 120. Then some kettlebell work and barbell curls. Not too much direct bicep work with all the olympic lifts and heavy lifting on other parts. I like it though. Gonna be a good day.
KettleBellFreak
02-16-13, 4:24 pm
Hit 135 on the OHP for 3x4. I'm 183 right now so that makes me happy. Hit a 105 on the barbell curl. Sledge, shrugs, bent delt row, front and lat raises, then i finished with three supersets of 10 45lb kb alternating snatch and press, 20 sledge slams, both repeated in one superset. My delts are DEAD, my traps are DEAD, my biceps are BURNT TO THE GROUND.
KettleBellFreak
02-17-13, 10:07 am
STRETCHING STRETCHING STRETCHING. Jesus Christ im sore. But that's nothing to bitch about. About to barbell row, reverse barbell row, one arm row, pull up, lat pull down and weighted pull up.
KettleBellFreak
02-17-13, 7:10 pm
Hit 245 on bent barbell row and 105 on single db row. all at 184lb and on the same day! FUCK YEAH. Gonna put 5 on both of em next week. Got 2x3 of the 105 row. And I got 1x4 and 1x3 of bent row. Did like 100 weighted pull UPS (not in a row), tire flips, sledge hammer, lat pull down, pull ups, bent kettlebell row, and stiff dl. Ran a little too. Staying lean and muscle mass is getting hard w/o a flex. Loving this shit.
KettleBellFreak
02-19-13, 9:37 am
If anyone sees this. Please just wish me the best of luck guys, pray for me. Whatever it is you do. I need someone rooting for me today.
KettleBellFreak
02-20-13, 11:22 pm
13 reps at 130 ohp. That's 10 from my pr. Feeling great. Still in the dumps mentally. My body and my progression with my body means too much to me to not give it my all, even with depressing times holding a cloud over my head. I hope everyone gave it everything they could today. I tried to. I think I did good. This months supp stack is amazing. Next month's is going to be something marvelous, a fat burner, a partitioning agent, creating based intra, and a test powder. Spared no expense. Still have Pak, and flex as staples though. Nothing replaces them.
KettleBellFreak
02-21-13, 7:57 pm
4 sets of 290 on squat 2 sets were at 7 reps, and last 2 were 4 reps flat all went to parallel. did 60 kb front squats with my 55s. 120 devil lunges of 6x20 and some more. Great leg day. Feeling progression. Wrist doesnt hurt much at all today.
KettleBellFreak
02-22-13, 8:41 pm
Which was proceeded by 195lbs at 3x5, then drop set after drop set. Superset that was 30 right side hammer slams, 10 dips, 30 left side hammer slams; which was repeated 5 times. Incline and decline push ups, barbell crusher and 200 knee to chest. Very good workout.
KettleBellFreak
02-23-13, 4:49 pm
255 for two strict reps on bent barbell row after pr'ing 245x1 last week. Fuck limitations. Searching for an atlas stone now. And some combat rope. Absolutely dead from back and lats today. Literally have laid down without the urge to move since I drank my whey and took a Pak. Getting laid later. Pr's and sex. Fucking sweet Saturday
KettleBellFreak
02-25-13, 7:28 am
im so glad I'm rsting these two days. I'm aching. Just ordered a hand balancing book. Old time strongmen were known to do 3-5 minute hand stands at performances. I'm looking into ways to challenge myself besides just weight. Next project is making a rope climb.
KettleBellFreak
02-26-13, 9:36 pm
Been cheat mealing my ass off. But don't really care. Need some meet on my bones to get these lifts up. Can be ripped enough and lift heavy. This 8% bf has gotta go.
KettleBellFreak
02-27-13, 11:38 am
Benching today. Lets put up 225x3x5.
KettleBellFreak
02-27-13, 9:11 pm
Wanted to use my rest days on my back first. PR'd on BBR for third week in a row. 200 on wide grip, neutral grip, and shoulder-width overhand lat pull down. 100x3x4 on single db row. 4x10 pull ups. 5x2 weighted pull ups w/45 plate. 100 sledge slams each side, 60 knee2chest, 1 mile run. Good ass workout
KettleBellFreak
02-28-13, 3:54 pm
ready to get fucked up? Good.
KettleBellFreak
02-28-13, 8:58 pm
I squatted today. Warm up at 135x2sets, 185x1set, 225x1set. Then I did 2 sets of 265 for 3-6 reps. Then 285 for 3 sets of 2. And 295 for 2 sets of 2. Then reversed that entirely, all the way to 135x2. 10x8 kb front squats with 45lb kbs (way harder than that sounds), and devil lunges with a 45lb kb for 8 laps of the garage at around 8-10 lunges a lap. Then walked at a 3% incline for 25 minutes. Incredibly hard workout. I want my squat higher. And goddammit I'm going to try everything under the fucking sun to get it higher. Determined, and angry as a motherfucker that I'm not already better, but humbled by the people who try twice as hard as I do with lesser results. I'm going to be the best one day, and Father Time has the day that I'll be the best marked in his calendar, he's just hoping I slip and fall prey to his wretched time. Fuck that.
KettleBellFreak
03-02-13, 9:40 am
did 5,6 warmup sets on bench with light light weight. Then Hit 185 for 2 sets, 205 for 2 sets, and 215 for 4 sets of 3. Then Went back down to 185, got ballsy and hit 215 for another set. Proceeded with 10 sets of 4 dips. and 5x2 of 25lb weighted dips. Did an odd thing too, did a set with 30's just to finish off chest by doing 5 bench presses, 5 flies, then 4 bench presses, 4 flies.. and so on to 1. 60 decline pushups off the tire. 200 sledge slams, but did them a little differently. Starting left side, did a non-stop circuit of 20 each side, 15 each side, 10 each side, and 5 each side, totalling 50. Did this 4 times. Then did 100 knee to chest on the bar. Was going to run but as soon as I started walking I though "FUCK RUNNING" and walked for 1.5 miles.
Today's OHP and I'm trying hand balancing, and it's the last lifting day of the week (HALLE-FUCKING-LUJAH). Going to go as hard as possible. Trying to stay away from stims and been using 1/2-3/4 scoop of shock therapy. Bout to use 2 scoops and get fucking crazy. Hope everyone is working harder than I think I am, because even at this level of craziness, I know someone out there is showing me up. NOT FOR LONG!
KettleBellFreak
03-03-13, 7:20 pm
Breakfast: bowl of chocolate mini wheats/whole milk, protein shake, toast jelly
Meal 2: bread and honey 8-12 oz of hamburger, cranberry juice
Meal 3: 2 servings of protein, bread and honey
4: eggplant parmesan and fries with my homies
Snack: girl scout cookies and protein shake
Last meal of day: 14 oz hamburger, can of beans
Just been fucking hungry. Somewhere along the way I think my stomach found some reefer LOL
KettleBellFreak
03-04-13, 8:14 pm
Decided to run today. 2 1.5 mile HIIT circuits. would walk .15 miles, run half a mile, walk .25 mile, run half a mile, walk .25 miles. Then took a couple minute stretch/ water break. Then repeated. Hit the lying ham curl, both abduction machines and leg extensions for light light light weight and 3 sets each, all machines done as supersets, to get a stretch/pump to the muscles. Then I got on the decline bench and cranked 150 ab twists. Chill ass recovery day. Tomorrow's the last rest day, then right back to my weights. Feeling good, real good.
KettleBellFreak
03-06-13, 7:51 pm
3 sets of 295 on squat was end of progressive overload. 275 on stiff leg DL for 3x3. HOLY SHIT. HOLY SHIT. SORE. BUT ID RATHER BE SORE TOMORROW THAN LAZY TODAY.
KettleBellFreak
03-08-13, 6:50 am
Yesterday was DL day... I've been working bent barbell row and doing stiff leg DL on leg day. No idea why, just wanted to row more because i feel like bent bb row is one of the best back exercises for cuts and it hits traps and biceps pretty well. But anyway. Went 135 for a set or two, then 185, then 245, then 315 for three and 325 for one set of NINE reps. was the most metal set of lifting I've ever done. hatebreed was playing "destroy everything" during it and I was yelling. All raw too, fuck a belt and straps. Then I hit bent barbell row, got to 225 for 3 sets. Then one arm row for a few sets of 35, a few of 50, a few of 70, then 3 on each arm of 100. Then did 4 supersets on pulldowns that went 50, 100, 150, 170 and each superset was 5 wide grip lat pull downs, 5 neutral grip, 5 overhand shoulder width. Then I did 30 pull UPS and 60 knee raises. Its safe to say KBF is sore as all motherfucking get out. 183 pounds and whooping that kind of ass. Hell right.
KettleBellFreak
03-08-13, 6:37 pm
Not by weight standards, but volume of exercises and the percentage of my 1rm i used. Worked shoulders first. Used 70's on dumbell press. Then 35 for lateral and front raises. then 55, 65 and 75 for rear delt row. Then arms. standing double bicep curl went 25x2x4-8, 35x2x4-8, 40x2x5-10, 45x2x5. Was sparratic but I was pumped. Then got to seated hammer curls.... this is where it got crazy, 25 for a few sets, 30 for one set, and 40 for 3 sets but get this one set of 40 WAS 40 REPS. Had veins I've never seen before POPPING OUT. People were looking at me like I was crazy or on roids. I was just so amped I just kept going. I continued to a couple sets of 45 and 2 sets of 50 for less than ten reps each. Then hit rope curl, cable curl, scott cable curl and tricep push down. Was first day I've been able to work biceps with my wrist hurting like it has been, Icing it and took two glucosamine and chondroiton with 4 scoops of torrent. Feel like a fucking hoss. Ab work was balls to the wall too. GREAT FUCKING ARM DAY. READY FOR MORE.
KettleBellFreak
03-10-13, 8:45 pm
got one more tomorrow my 2nd of 3 rest days is probably from now on going to be walking 3 miles, 5-1 minute sets of plank, knee raises, low weight abductions, extensions and hamstring curls. Did kind of put 520 on the leg press though for 15 reps. Can't wait to bench on tuesday. Cannot fucking wait.
Man, I want to be strong. And I want to be ripped. This hard work is paying off but goddamn I want more. Why can't I work out every day all day without hurting myself. That would be so much more productive, yet impossible and never happening. God I want to lift heavy shit.
Oh and anyone that reads this. Eat kale. That shit is amazing for you and is tasty as fuck with hot sauce on it. Steam it to save nutrients.
KettleBellFreak
03-12-13, 8:40 am
I want 5 GOOD, STRICT 3 reps or more sets of bench today. Got my 60lb dumbells for presses and partial flies. Want 60 dips and a serious battle with skull crushers, going to end with pushups and plank. Really getting into plank, especially with a weight vest. I can feel my whole core activate and after a minute of it it gets intense.
KettleBellFreak
03-13-13, 8:02 pm
670 on leg press. 250 on extensions. 320 calf raise. 220 both abduction machines. 60lb devil lunges. 150 plate twists. 30 hanging knee raises. 8-30 second planks. Passable leg day w/o squats.
KettleBellFreak
03-14-13, 9:52 pm
Not for lack of effort. Went as hard as possible, but I don't think my arms had recovered from the last arm day before bench this week, which was fucking intense. Got 4 sets of 5 on 45 dumbell curl and 4 sets of 50 on hammer, really shit cable work which made me feel like a scrub, then just touched triceps because I had hit them on bench day already. Just worked abs and walked after that. Just could not lift heavy as I wanted. Muscles were literally too tired. Taking next week off. Back is postponed till Saturday. Hopefully I can manage to pull a puny 275. Fucki g hate fatigue but I hate resting more. trying to do work and my muscles are fucking with me. Need to eat more.
KettleBellFreak
03-15-13, 6:06 pm
Very displeased with myself. I've always taken time to try and do things 100% and make sure I'm taking care of myself 100%, but I've failed at that. And now I'm at a point that I HAVE to rest. I have to. And that freaking sucks. I don't want to in the slightest. I think I've just tried to progress so fast and my body has just been consistently shocked since I started working out. Eating very clean and very hearty this week. Just yoga and light cardio every other day. I'm just so tired, my muscles just ache every step. Normally I welcome aches, don't feel soreness, feel growth" has been a motto of mine. I wouldn't ever miss training just for aches and pains. This is just serious I guess. I'm fine with the deload week, but damn I don't want it. 7 nights and 6 days of rest. Going to try to extend sleep the whole time and make sure I take protein and animal pak before bed. Bout to kick this fatigue's ass by turning on idle. I'll be back. And I'll make sure I do everything right.
KettleBellFreak
03-16-13, 11:58 pm
345 on DL today. 225 stiff dl. Weighted pull ups. 80 and 90lb one arm row. +70 pounds on back hyperextension. worked abs pretty well.
KettleBellFreak
03-17-13, 4:03 pm
suprisingly enough. I thought I had to finish the week with shoulders because I didn't get to work them last week because I was just too damn tired and too damn pained. 1x65 and 2 sets of 70 on military press. 45 on front raise is actually a pr I did today. shoulders feel good. 5 days off should do the body good.
KettleBellFreak
03-20-13, 8:19 pm
Yesterday was 200 pull UPS then hypertrophy with 185 pound DL, today was nothing but sets of ten push ups, 30 second rest, 8 dips repeated from about 515 to 730 then a bunch of ab stuff. Really tired.
KettleBellFreak
03-22-13, 8:44 am
Wow haven't weighed in 2 weeks. Went from 184 to 188.5 and don't have much added fat, like none. Brutal!
KettleBellFreak
03-23-13, 9:51 am
Like that's a bad thing - lol. DL layout for today: 135x5, stretching, 185,235,325x3, 375x4, 385x 2. Then whatever else I feel like for back at the gym. Want definition like dorian, and size like sumabat.
KettleBellFreak
03-24-13, 12:13 pm
pulled 385 for 3 singles yesterday. Today I'm benching. Want 215 for a couple doubles and do singles as long as I can. Benching has begun to decline. Trying to keep it moving. Pushed 240 at `12% bf and havent done that since. Don't know how. Dips, pull overs, flies, and push ups. Ready to get swoll!
KettleBellFreak
03-25-13, 10:21 am
Hit 225 for a triple and 220 for a double and 215 for 4 reps. Solid benching day, supersetted 70lb dumbbell incline bench with dips in sets of 6-db incl bench and 8-dips, then did 15 push ups, and 5-30lb chest fly with a 3 second isometric hold at peak of contraction. Worked abs pretty well. Guess benching isn't suffering that much.
KettleBellFreak
03-25-13, 12:53 pm
65 pound hammer curl and 55 pound dumbbell curl! PRs like a motherfucker! only two sets of military press, 60 and 65 for 8 reps each, 45lb front raises, 40 pound lateral raises, 70 pound rear delt row, 90 pound seated shrugs! WHAT A BEAST WORKOUT! Then a 45 pound, weighted plank for 1 minute and 24 seconds! God I CANT WAIT to squat tomorrow.
KettleBellFreak
03-26-13, 9:56 pm
squatted for nearly 2 hours today. Sets of 225, 275x3, 295x7, 305x3, 315x1 and partial, 265x2-4x3-5. Just what I remember, so much volume its blurry lol. Couldn't put up 275 at first. No clue what it was, just felt no strength, then it all came back and I hit 275x3 twice. 225x9 stiff leg DL. 10 sets ot more 55 pound kettle bell front squats. 8 garage laps of 50lb devil lunges. Super good workout. Then ate a bunch, chilled with some friends, and did yoga before I went to the gym. Walked 20 minutes, hit standing calf raise hard at 180 for 20 reps, 230 for 15, 280 for 10 and 330 for 5, all with no rest. Hit lying hamstring curl hard with like 5 sets of heavy weight, got to 220 for like 4 reps, hit abduction machines, got 205 on inward and 175 on outward. Did more devil lunges with 30s and 45s. Then did 3 sets of plank all for one minute: I weighted, +25lb, and +45lb. Then did the same weight system with roman chair twists in sets of 40. Walked 20 minutes at 5mph and 4.5% incline. Am one tired mofo. More yoga and stretching. Gotta get ready for bench on Friday!!
KettleBellFreak
03-27-13, 11:35 am
yesterday was One of the best leg days I've had in a while. Very sore, but I earned every ache. Woke up hungry, smoothie came out to a liter and a 1/4 for fruit, wheat grass juice, and 4oz of plain yogurt. Eating that with serving of liver and protein shake. Try to cut back on food a little. Thinking im going to lean bulk on training days and cut on my three days off. feeling 105%.
KettleBellFreak
03-27-13, 1:15 pm
bought rage today... next week is going to be crazy...
KettleBellFreak
03-29-13, 11:39 am
Its bench day, i havent used rage in MONTHS, using that and my stim free pump today, everyone wish my triceps and cheat a safe journey to the afterlife. theyre going to battle then getting a fucking viking burial! LETS FUCKING GO!
KettleBellFreak
03-30-13, 10:44 am
WHATS UP DEADLIFT DAY! Want to pull a 375 today for a double today. Don't want to work too long on DL, really want to focus on pull ups and bent row, which I have not done in a WHILE! Want to get a 230 for 5 on bbr. PUMPED AS FUCK AS ALWAYS!
KettleBellFreak
03-31-13, 4:18 pm
Breakfast/preWO meal today was: Quinoa and brown rice, 12 oz skim milk w/ 2 scoops of ultra whey pro, two apples.
PreWO supps: rage/stim free pump/aminos
PostWO: one beef protein shake
PostWO meal: 20oz chocolate milk/two scoops ultra whey pro
Meal: Sweet potato, 4oz liver, kale.
Meal 2: quinoa, half liter smoothie with 12oz skim milk, yogurt
3: 1.5 scoops ultra whey pro in 8oz choc milk
Arms and shoulders were today. No change in weight from last week. Did circuit that was either seated dumbbell curl with 45's for 10 both arm reps or 60lbseated hammer curls at 16 alternating reps, 20 push ups, 10 windshield wipers, 45 second plank. Did like 4 with 45's and 6 sets of 60s. Was the greatest pump. FEEL SOO GOOD. Might actually win that dumbass contest. Looking cut as fuck! I'll put a link up to pics when I'm done.
KettleBellFreak
04-01-13, 4:23 am
Going hiking today. One of my favorite pastimes. Squatting when I get home. Anxious to see how this works out.
KettleBellFreak
04-07-13, 12:33 am
DIDNT post about bench yesterday. Got a pr of 225 x 3 and im on a cut. Feeling so goddamn good. Did 30, +45 lb dips too; in sets of 15, 8, 7. Today was squats. Pr of 325x6. As soon as I finished squatting, went to the gym and hit calve raise, extensions, ham curl, and abduction machines. Walked a mile too. Worked abs a little. Feel GOOD. Feel STRONG. Feel FUCKING MOTIVATED.
KettleBellFreak
04-07-13, 10:14 am
Last workout of the week before bb.com competition. 50k would pay for college and help furnish the weight room. dumbbell curl, deadlift, military press, front raises, lat pull down, push ups and abs. EXCITED!
KettleBellFreak
04-08-13, 7:47 am
Resistance bands should be here today, 55-75lbs and 85-105lbs. Next phase of training is saying FUCK bodybuilding. All about powerlifting, agility, calisthenics and running. About to turn into a ripped ass athlete. About to start madcows with the powerlifting, with only a few accessory lifts. Tomorrow is that goddamn contest.. I look WAY better than I did. I'll a put a link up to the pictures when i take them tomorrow.
KettleBellFreak
04-09-13, 9:40 pm
Finally done with that fucking contest. Two eggplant subs, smoothie and a 10z pork chop; that's one hell of a way to end some bitch ass cut.
KettleBellFreak
04-10-13, 9:27 pm
Hell right! For bench: Did sets of bar, 155, 185, then working sets: 3sets of 205, 5 sets of 215 (one was a 7 rep set), then one set of 225x2 and a partial. Did countless dips, remember doing one of 16 reps, did 8 with a 45plate dangling. Then hypertrophy work with incline db bench with 50s and 70s. Then drank aminos on the way to the gym, did a bunch of heavy skull crushers (one was 95!!!), single db ohp for hypertrophy with 75 and 90. Then did a circuit of 800m row at full resistance, 20 push ups, 10 tricep push down, 10 hanging straight leg crunches, and a +45lb plank for 45seconds, did it 4 times total. Then ran 3 miles and walked a mile and a half or so with a SEXY girl I know. Then drank a serving and a half of torrent and 8oz beefhearts and a can of kale. Was a goddamn amazing workout day.
KettleBellFreak
04-11-13, 10:02 pm
BANDED SQUATTING IS THAT SHIT! Freaking 305 for six with 100 & 65lb bands on the inside of the bar. 325 for 4 with no bands. Good squat day. 225lb stiff leg DL for 8 reps. Two laps of farmers walk with 70lb dumbbells up and down my driveway. Then 50lb db devil lunges up and down my drive way three times. Then 15 laps of suicides up and down the driveway, 3 times. Fucking crazy workout day. Trying to turn into an athlete. The world is mine.
KettleBellFreak
04-13-13, 3:01 pm
Delts and arms yesterday. 130 on ohp for two, 65lb db mil press for 5 GOOD FORM, SLOW reps (crazy ass pump). then warm up curls and 50lb db curls until I couldnt do anymore, 60 lb hammer curls the same way.
Today was DL, pulled 305 for 15 stop-and-adjust reps. Was the hardest thing I think I've ever done. Then 95x3 each arm on single arm row. 290 on lat pull down, super setted with converging lat pull down at 360 and both were 4 reps. Rowed a little over two miles, worked abs a little. Feeling GOOD.
KettleBellFreak
04-14-13, 1:02 pm
About to get cardio, abs, push ups and whatever else I feel like today. Probably gonna do low weight hypertrophy work with arms.