2012 Training

[K Y L E]

I've had a solid year of weight lifting under my belt, now I'm getting more serious about lifting. For the bulk of 2011, I was stuck at 130 lbs body weight, which was fine, because I wanted to compete in powerlifting at 60kg. I've decided I'd be a lot better and I'd have a lot more fun lifting if I was bigger, and therefore, stronger. Starting 2012, I'm 150 lbs, my max bench press is currently 225, max squat, 225, and max deadlift is 365. This is mostly for me to track how much my lifts change this year since I'm going to keep trying to gain weight, hopefully an extra 35 lbs between muscle and a bit of fat. My goals for this year are to get a 315+ squat, 405+ deadlift, and a 275+ bench press.

[K Y L E]

Squats (weights x reps x sets)
Warm up 135x5
Warm up 155x5
185x5
205x5
225x5 (new rep PR by 3 reps)
165x10x3

Calf presses 145x20x2

[K Y L E]

Upper body rep day
Bench press 135
3x15
JM press 95
4x10
Chin up BW
3x8
1x12
Lateral raises 25
3x15
Hammer curls 25
3x10

[Coke]

Your tattoo is outrageous, but you probably know that already, lol.

Good luck with your goals Kyle.

[K Y L E]

Thank you, Coke, it's a memorial to my mother who passed away from a heart attack. It will be exactly 1 year tomorrow since her passing.

Thanks also for the positive encouragement.

[chevelle2291]

Thank you, Coke, it's a memorial to my mother who passed away from a heart attack. It will be exactly 1 year tomorrow since her passing.

Thanks also for the positive encouragement.

I'm very sorry to hear that. It's a work of art, for sure. And I generally hate tattoos.

[K Y L E]

I'm very sorry to hear that. It's a work of art, for sure. And I generally hate tattoos.

Well that makes it even better. Since it's kinda hard to see in a picture, up top it says "with the touch of your hand" and on the bottom right, it says "I am whole again" with the hands from the Michelangelo painting on the sistne chapel that symbolize God giving life to Adam, the first man.

[legosinmyegos]

subbed bro

[K Y L E]

Didn't have much time for the gym today I wanted to be with my family since it was 1 year today since my mother passed away.

Upper ME
Bench
Bar x 5
95 x 5
95 x 5
185 x 3
205 x 3
225 x 1 (PR)

Threw on my Titan Super Ram
225 x 5
245 x 1 (tied pr)

Chest supported rows
135 x 10
135 x 7

[K Y L E]

Lower body ME
Squat
135 x 5
155 x 5
185 x 5
205 x 5
225 x 2
245 x 1
225 x 1
My legs gave out on this last set and I started getting some knee pain, so I moved over to finish the accessories that I didn't get to yesterday

Lateral shoulder raises
15 x 10
25 x 10
30 x 8
35 x 6
40 x 4
45 x 1
Hammer curls
22.5 x 20
22.5 x 20
Smith machine shoulder press (15 lb bar)
105 x 12
125 x 7
Chin ups
8 x bw
8 x bw
8 x bw
8 x bw
Close grip bench
135 x 6
185 x 3

[Coke]

Nice job throughout man.

[K Y L E]

Upper body rep day
Bench 145
15, 12, 9
Db floor press 50
6, 8, 10
Chin up
8, 7
Pull up
5
Lateral raise 30
10, 10, 15

[K Y L E]

Upper body max
Bench
135 x 5
155 x 5
175 x 5
185 x 3
205 x 3
Flat DB press
65lbs
3x10
1x8
Chest supported rows
135 x 15
2 x 155 x 15
Rear delt flyes
17.5 lb DBs
4x15
Felt really good after that. I'm interested to see how much weight I've gained. I haven't checked my bodyweight in a week, and I'm going to check it one week from today. I've been drinking a gallon of milk a day and I haven't been skipping meals. The gallon of milk per day has actually expanded my stomach, making it easier for me to be able to eat a lot more solid foods without getting full, plus the 120 grams of protein from the milk, and the ~2.4k calories

[K Y L E]

Lower body ME (yesterday)
Squats
135 x 5
175 x 5
195 x 3
225 x 4
155 x 7
155 x 6
Single leg squats
30 lbs in each hand 2x5 each leg
Lunges 95 lbs
10 each leg
Forearm curl machine 25 lbs
10 x 2 each hand
Horizontal calf press machine 180 lbs
35 x 2

[K Y L E]

I've been on the same style program for a few weeks now. Decided to change it up a bit for a few weeks

Upper body ME
Incline Bench 5RM
135 x 5
155 x 5
175 x 5
Incline Bench 135
4 x 10
Bent Over Rows 135
4 x 10
Seated DB power cleans 22.5
3 x 15
Ab work on rope pulley 72.5
3 x 15

[Coke]

Fine sessions bro, on a nice roll.

[K Y L E]

Thanks, Coke!
Lower body ME
Deadlift
135 x 5
225 x 5
275 x 5
315 x 5 (new rep pr)

Barbell step ups 10 inch box 135 lbs
2 x 8 each leg

Lying leg curls 130
3 x 10

[K Y L E]

Upper body rep
135 lb Bench
22 (rep pr), 12, 5
105 lb JM press
4 x 6
Pull ups
2 x 9
Chin ups
9, 4
Shrug machine 90 lbs each hand
4 x 15
Lateral raise 30 lbs each hand
3 x 15

Ab circuit- 2 sets
Decline sit ups 15 reps
Torso rotation machine 110 lb resistance 10 reps/side
Cable crunches 85 lb resistance 15 reps

[K Y L E]

Upper body ME
Incline bench
135 x 4
155 x 4
175 x 5
185 x 4 (185 lbs is a new pr)

Incline bench 145 lbs
10, 8, 6

Chest supported rows 135
4 x 15

Shrug machine 90 lbs each hand
2 x 20

Bent over cable flyes
3 x 15

[Coke]

Clearly making strides, props on the new PRs.

[K Y L E]

Thanks for the support, Coke, I've realized, since I'm tracking my progress almost religiously, and getting a better diet, I'm improving a lot faster than before.

Lower body ME
Deadlift 3RM
135 x 5
225 x 3
275 x 2
335 x 3 (wanted to go for 5 but my grip failed)

Barbell step up 95lb bar 20 inch box
3x8 each leg

Lying leg curls 125 lbs
3 x 10

Wrist curl superset 30 lb underhand 20 lb under. 60 second rest
25/25
20/15
20/25

[chevelle2291]

335x3 is solid.

Do you have chalk or straps? (In b4 someone says OMGGGZZZ STTRAPPPSSS!!!)

[K Y L E]

Nope, I've never liked the thought of using straps, and my shitty gym doesn't allow chalk

Upper body RE
Flat Bench 185
8 reps (new pr)
9 reps (new pr)
4 reps

DB floor press 60 lbs
10 reps
8 reps
8 reps

Pull ups BW
3x8

Bradford press 85 lbs
2x10

Bicep curl 70 lbs
2x8

[K Y L E]

I gotta say, the program Westside for Skinny Bastards is one of the greatest things that's ever happened to me. I was doing all of the exercises, but a different rep scheme entirely. I've gained 12 pounds in 7 weeks on this program.

Upper body ME (this one was killer!)
Nick Tuminnellos upper body warm up (I'm definitely going to be doing this more often!)

Bench (back to flat bench)
135 x 5
175 x 4
185 x 4
205 x 5 (pr)

Incline bench 135
3 x 10

Pull up
3 x 9

High row machine (two 45's each side)
2 x 8

Ab cable crunch 85 lbs
3 x 15

T bar row 70 lb
2 x 12

DB bicep curl 35
2 x 8

[Coke]

I've gained 12 pounds in 7 weeks on this program

Great news man, glad to hear it!