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Thread: kkl

  1. #1
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    kkl

    back n biceps

    deadlift 435lbs 3x6

    bent row 275lbs 2x6 1x4

    pull ups x14 x12

    strict curl 135x4 110x9

    chest and tri's on mon

  2. #2
    Administrator chris mason's Avatar
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    Excellent lifts!

  3. #3
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    thanx chris. i really enjoy your posts btw.

  4. #4
    Administrator chris mason's Avatar
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    Shhhh! They will think you are a plant! Chris scampers to nearest mailbox to get $ to KKL quickly!

  5. #5
    Senior Member Craig James's Avatar
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    Chris, where's the money you've been promising me???

    Like Chris said, nice lifts, KKL. Curious to see how your whole routine goes.

  6. #6
    Administrator chris mason's Avatar
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    Damn dude, shut up!!!! I'll send it, I'll send it already!@

  7. #7
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    pushed forward a day since i had nothing to do

    bottom pos. rack bench press 6 sets of 3's to 305lbs

    standing military press (strict) 195x4 185x2x6

    dumbell incline 100's x7 90's x11

    dips 90 x14 x12

    p!ssed about with some light laterals and cable cross-overs to finish off.

    i find multiple (5-6) sets of 3 working upto a heavy near max has really helped my bench. like today I went 185x3, 225x3 255x3 275x3 290x3 305x3. i could probably do 315x3 without all the other sets but find this helps my shoulders, keeps me in the groove and the total workload helps towards growth and strength.

    -kkl

  8. #8
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    olympic squats 405x8 315x23
    405 wasn't all out, 315 was

    stiff legged DL 225x3x15
    easy, going to do these for a while instead of regular

    power cleans to 245x2
    missed 3rd rep, I havent done these for ages thats why

    standing abs/leg raises ss 3x10

    glute pull throughs 3x10

    -kkl

  9. #9
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    also, trying to lean out a bit, current bodyweight = 217lbs. i'd like to drop 10-12lbs. I will be doing fairly high intensity cardio 3x a week. i contemplated doing light (225) breathing squats 3x a week to energise the metabolism too but i'm too lazy

  10. #10
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    well since my last update i dropped about 8lbs and can see all 6 abs now. pretty good. far from shredded but i dont want that anyway.

    chest/shoulders/triceps today

    standing military press 135x5 185x1 205x1 225x1 195x5
    *havent done a 225 strict press for years! very pleased*

    dumbell incline 100's for 5 sets of 5
    *first set felt totally out of the groove so did more volume*

    dips bodyweight for 35 rest about 15 seconds 11

    have been laying off benching as my rotators are screwed. training 4x a week like so: m/thurs = the above, tues/fri = legs/back. "legs" is just hill sprints and any easy machine stuff, though, as i have had lower back problems for a while from constant pounding on squats/dl's so am giving those up in favour of upper body specializing (which means i can train more!). i'm hoping to hit 225 for 5 reps sometime this year in the military, and maybe work upto 130's for 5 in the incline (best was 120's for 7 when i was 20)

    thanx for reading

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