kimsquit

Some of you may know me from "the other site". I've kept a training journal over there for two and a half years now, but I think it's time for a change of scenery.

I've been a competitive bodybuilder since 2005 and have one Provincial title under my belt. I took 2007 off from competing to bump up a couple of weight classes, so currently my training is about putting on size. This involves a high-volume, heavy lifting, 5-day routine. Coupled with that is a growth-specific nutrition plan. My next planned comp is a return to the Provincial stage and if I can do well enough there, I'll take a run at the Nationals.






Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Smith Machine Front Presses:
100 x 8 reps (w/u)
150 x 8 (w/u)
170 x 8 (w/u)
270 x 4 M
230 x 8 M
230 x 8 M

Arnold Dumbbell Presses (per side):
70 x 5 reps M
70 x 5 M
60 x 8
60 x 8 M
60 x 8 M

Hammer Strength Shoulder Presses (per side):
205 x 8 reps M
225 x 2 false start
225 x 5 M
205 x 6 M

skipped due to time constraints:
SuperSet Side and Front Db Raises (per side):
45 pounds side & 30 pounds front x 10 reps each
45 pounds side & 30 pounds front x 10 reps each
45 pounds side & 30 pounds front x 10 reps each

Rear Delts on Pec Deck
210 x 12 reps M
200 x 12 M
190 x 12 M
180 x 10 M
170 x 10 M
160 x 12 M
160 x 8 M

Behind-the-Back Shrugs (Oly bar weight not included):
360 x 8 reps
410 x 8 M
420 x 8 M
420 x 7 M
400 x 10 M
360 x 12 M

Stiff Leg Deadlifts (Oly bar weight not included):
140x 8 reps
180 x 8
270 x 6 M
270 x 6 M

Standing Hamstring Curls (per side):
145 x 12 reps
160 x 12 M
160 x 12 M
160 x 12 M

Ikaika

Glad to have you over here bro...your numbers are damned impressive! How big are you right now?

__________________
No supplement can make up for the lack of a strong work ethic.

kimsquit

Thanks!

I'm just under 5' 10" and hovering around 210 - which is the heaviest I've ever been in my life.

My trainer's approach is to have me lifting as heavy as possible with each exercise and to max out on most sets. It's hard on the joints and the CNS, but it's working.

Current calories work out to roughly 5200 a day, with 40% protein, 40% carbs & 20% fat.

Ikaika

are you natty or chemically enhanced?

__________________
No supplement can make up for the lack of a strong work ethic.

powerman2000

Yea, you sort of look familiar to me.


Glad to have you and your journal at iron mass now.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

kimsquit

CE as of July but that's all the detail I'm willing to offer on a public forum

thanks! it's nice to be able to type ironmass without it getting censored out like a dirty word

Ikaika

these days I don't blame you one bit sir.

__________________
No supplement can make up for the lack of a strong work ethic.

kimsquit

Today's Quads & Calves:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 10 (w/u)
540 x 10 (w/u)
630 x 10
720 x 10
950 x 6 M
950 x 6 M
810 x 10 M
450 x 30 partials

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
450 x 10
630 x 10
1100 x 8 M
1100 x 8 M

Wide-stance Smith Squats to the floor:
180 x 12 reps
200 x 12 M
200 x 12 M

Seated Leg Extensions:
120 x 12 reps
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12

Adductor Machine:
#10 x 15 reps
#10 x 15
#10 x 15
#12 x 15
#12 x 15
#12 x 15

Standing Calf Raises:
220 x 5 reps (5-second rest) 220 x 10 (10-second rest) 220 x 20 (15-second rest) 220 x 20 (10-second rest) 220 x 10 (5-second rest) 220 x 5 (10-second rest) bodyweight x 30

220 x 5 reps (5-second rest) 220 x 10 (10-second rest) 220 x 20 (15-second rest) 220 x 20 (10-second rest) 220 x 10 (5-second rest) 220 x 5 (10-second rest) bodyweight x 30

220 x 5 reps (5-second rest) 220 x 10 (10-second rest) 220 x 20 (15-second rest) 220 x 20 (10-second rest) 220 x 10 (5-second rest) 220 x 5 (10-second rest) bodyweight x 30

Seated Calf Raises:
165 x 12
165 x 15
165 x 15
190 x 10
190 x 10
200 x 10

powerman2000

Brutal workout man.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

DarkFalcon

Great to have ya back bro.

Ikaika

I would totally lol at you for using the birthing chairs but you leg press a lot. Nice workout.

__________________
No supplement can make up for the lack of a strong work ethic.

kimsquit

thanks - my knees were achin' a bit during the leg presses but I wrap them for the heavier stuff.

Thanks DF - I'll try not to fade out after 5 or 6 posts

thanks - I always referred to the adductor machine as the vaginator but my trainer - who's helped people attain their IFBB pro bodybuilding card - insists that it's something many of the pros use to build up the inner quad muscles. It sure kicked my ass with DOMS after my first sesssion maxing out on it. Since then I've pulled something, so I'm going lighter until I recover.

dbflgirl

Hey handsome... Why don't you post some pics over here. Or shall I?

Crader

Hey nice to meet you!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

A.FreeRadical

Welcome kimsquit! I hope you find the scenery here to your liking.

*

__________________


"Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?'

Choose carefully. Remember, all I'm offering is the truth. Nothing more."

Ron Paul for President, 2008

A.FreeRadical ...the Epicurean bodybuilder

Height: 5'9", Age: 62,
My last high on 2/1/2006 was 196 lbs.
My last low on 8/08/2006 was 167.5 lbs.

Cutting until I am lean
Starting weight: 190 lbs. bodyfat: 19.7%
November 27th: 183 lbs. bodyfat: 18.3% bodyfat
Goal Weight: 176 lbs with no more than 10% bodyfat

My recipe collection

kimsquit

*lol* nobody needs to see my fat ass

Hi Christine - thanks for the welcome!

wow talk about deja vu! you were one of the first people to post in my other journal as well, AFR



Today's Triceps & Biceps:

(all Max sets to failure. 75 to 90 second rests between sets...just long enough to catch my breath and/or reload the bar)

Close-grip Bench Press (Oly bar weight not included):
110 x 8 reps (w/u)
140 x 8 (w/u)
160 x 8 (w/u)
270 x 3 M
230 x 8 M
200 x 10 M
200 x 8 M

Standing Overhand Cable Pushdowns:
205 x 12 reps
205 x 12
205 x 12
205 x 20 M
205 x 15 M
205 x 13 M

Lying Double-arm Db Tricep Extensions (per side):
20 x 15 reps
30 x 10
35 x 8
50 x 8 M
50 x 9 M
45 x 10 M

Standing Tricep Cable Pushdowns:
70 x 18 reps M
70 x 14 M
70 x 13 M
70 x 12 M
70 x 11 M
65 x 12 M

Standing EZ Bar Curls (bar weight not included):
40 x 8 reps (w/u)
50 x 8 (w/u)
100 x 8 M
120 x 5 M
120 x 5 M
80 x 13 M

Seated Db Curls (per side):
70 x 6 reps M
70 x 5 M
60 x 10 M
60 x 7 M
50 x 10 M
50 x 10 M

Seated Preacher Curls (EZ bar weight not included):
50 x 12 reps
70 x 12 M
70 x 10 M
70 x 8 M

Seated Machine Curls:
65 x 16 reps
80 x 16
95 x 15
100 x 16

Crader

Huh do I already know you? Not sure which site you came from?

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!