rmkicks training journal

[rmkicks]

Ok brothers, I could not wait until March 1st to post my training journal so it begins now!
I hope you guys will find this journal worth following.

Goal:
Lean mass for spring and summer

Cycle:
EGH Labs
Week 1-4 40mg TBOL
Week 1-12 500mg Test E
Week 1-12 400mg Mast E


Diet:
Six meals a day @ every 3 hrs
On workout days, I plan on taking in around 3000 calories. 300g carbs, 217gprotein and 100g fat
On non-workout days, around 2400 calories. 240g carbs, 175g protein and 80g fat
Most calories from whole foods however, a protein shake will be necessary at times

Training:
Weight training 4 days a week with cardio to end each workout
2 days a week Abs and cardio
1 day rest

I don’t plan on posting a log of my diet however, some meals will be posted.

Today’s workout:
10 minutes of loosening up and stretching
3x16 Leg Extensions (not heavy, just to prime legs)
3x16 Speed Squats Giant Set with Sissy Squats (hang between sets to decompress spine)
3x16 Dumbbell Step Ups Giant Set with Reverse Lunges
4x16 Dumbbell Deadlift Giant Set with Seated Leg Curls
3x16 EZ Bar Curl Giant Set with Dumbbell Hammer Curls
3x16 EZ Bar Reverse Curls
3x16 EZ Bar Lying Tricep Extensions Giant Set with EZ Bar Close Grip BenchPress
3x16 Cable Rope High Pulley Overhead Extension
20 min Cardio HR @ 135 bpm

[rmkicks]

Today's workout:

10 minutes of loosing up and stretching
3x16 Iso Wide Lat Pull Giant Set with Reverse Grip Lat Pull
3x16 Seated Row
3x16 Incline Press Giant Set with Standing Cable Low Fly Raises
3x16 Pec Deck Fly
3x16 Rear Delt Fly
3x16 Front Delt Raises
3x16 Dumbbell Shrugs
25 min Cardio HR @ 135 bpm

Shake after workout
1 1/2 scoops of whey
1 cup of almond milk
1 banana
2 scoops of dry oats
2 tbsp of flax seed
5 g of creatine

[Rooroo]

I'm all over this Rm ! Appreciate u sharing this :)

[kubes]

Very nice brother i will be checking in every day to watch your progress!

[PAiN]

Very nice brother i will be checking in every day to watch your progress!

X2 Brother!

Great thread.

[rmkicks]

Todays diet:

Approx. 3000 cals. 300 g carb, 217 g protein, 100 g fat

Tonight's workout:

10 min of loosening up and stretching
4x16 Hack Squat
3x Weighted walking lunges across gym and back
3x16 Weighted sissy squats
3x16 Standing leg curl
3x16 Overhead tricep extension with EZ bar Superset with EZ bar curls
3x16 Tricep pressdowns with straight bar Superset with Universal machine hammer curls
20 minute cardio with HR at 135 bpm

Shake after workout:

1 1/2 scoops of whey
1 1/2 scoops of casein
1 banana
1 cup of almond milk
2 tbsp. of flax seed
5 g of creatine

Will jump back on cycle come March 1st.
Still trying to decide what to take??

[kubes]

Todays diet:

Approx. 3000 cals. 300 g carb, 217 g protein, 100 g fat

Tonight's workout:

10 min of loosening up and stretching
4x16 Hack Squat
3x Weighted walking lunges across gym and back
3x16 Weighted sissy squats
3x16 Standing leg curl
3x16 Overhead tricep extension with EZ bar Superset with EZ bar curls
3x16 Tricep pressdowns with straight bar Superset with Universal machine hammer curls
20 minute cardio with HR at 135 bpm

Shake after workout:

1 1/2 scoops of whey
1 1/2 scoops of casein
1 banana
1 cup of almond milk
2 tbsp. of flax seed
5 g of creatine

Will jump back on cycle come March 1st.
Still trying to decide what to take??

Nice training session brother. What cycle are you considering?

[rmkicks]

Nice training session brother. What cycle are you considering?

Not sure. I've been off almost 5 months and getting good results natty. Should have some good results once I get back on. I've got Test P, NPP, Test E and Dbol lying around. Thought about picking up some Masteron and going just test and mast for a while. Definitely don't want to blow up with the dbol as I've got a trip to the beach coming up. LOL

[enrod]

Looks good brother! I'm liking the oats and flax seed addition to your post workout. I think it's time to pick up some oats myself.

Lean mass. A low test/tren perhaps? It's as hot as hansel right now. I'll be giving that a go this summer for the same goal.

[kubes]

Not sure. I've been off almost 5 months and getting good results natty. Should have some good results once I get back on. I've got Test P, NPP, Test E and Dbol lying around. Thought about picking up some Masteron and going just test and mast for a while. Definitely don't want to blow up with the dbol as I've got a trip to the beach coming up. LOL

I suppose it will just depend on your goals. You can't go wrong with test and mast! As Enrod said though if you like Tren that could be fun too

[rmkicks]

[QUOTE=enrod;164248]Looks good brother! I'm liking the oats and flax seed addition to your post workout. I think it's time to pick up some oats myself.

If I'm replacing a whole foods meal with a shake, I always add oats for carbs and flax seed for fat. Try to get the right protein, carb, fat ratios.

[rmkicks]

I suppose it will just depend on your goals. You can't go wrong with test and mast! As Enrod said though if you like Tren that could be fun too

I'm considering tren but, I'm on BP meds to keep my BP under control. The tren prolly wouldn't agree with me. LOL

[enrod]

I'm considering tren but, I'm on BP meds to keep my BP under control. The tren prolly wouldn't agree with me. LOL

Haha I imagine most AAS do not give a large positive benefit to the BP LOL

But definitely man I really enjoyed test/mast, but I ran that at a pretty low BF %. If you're lean already, def go with mast.

[rmkicks]

I forgot to mention that hitting legs hard twice a week has resulted in me having to buy new jeans and boxers. LOL FUCK YEAH!!!

[rmkicks]

[QUOTE=enrod;164253]Haha I imagine most AAS do not give a large positive benefit to the BP LOL

Your right, I've spent a lot of time trying to dial in proper dosages of different compounds to keep the BP at an acceptable level. But, once you get it right, its smooth sailing from there!!

[wook]

test and mast is kick ass... Ever thought about T-Bol to add in?---I ran that last spring with good results... Didn't care too much for all the pins, but it worked well! Go get 'em, bro! Best of luck!

[wook]

I'm considering tren but, I'm on BP meds to keep my BP under control. The tren prolly wouldn't agree with me. LOL

Would you mind sharing what your BP was when they put you on meds? I'm thinking I'm heading down that same path, unfortunately!

[kubes]

[QUOTE=enrod;164253]Haha I imagine most AAS do not give a large positive benefit to the BP LOL

Your right, I've spent a lot of time trying to dial in proper dosages of different compounds to keep the BP at an acceptable level. But, once you get it right, its smooth sailing from there!!

Just take it slow and steady brother

[rmkicks]

Today was a non lifting day.
It was such a beautiful day today I decided to walk my dogs 2 miles for cardio
Todays diet approx. 2380 calories. 240g carbs, 175g protein and 80g fat

[kubes]

Today was a non lifting day.
It was such a beautiful day today I decided to walk my dogs 2 miles for cardio
Todays diet approx. 2380 calories. 240g carbs, 175g protein and 80g fat

Nice what kind of dogs do you have? I have a 70 lb pit

[rmkicks]

Nice what kind of dogs do you have? I have a 70 lb pit

I've got 2 boxers. One is a brindle and the other is white.

[kubes]

I've got 2 boxers. One is a brindle and the other is white.

and i bet they are spoiled?

[rmkicks]

and i bet they are spoiled?

You damn right they are!! LOL They are by babies!!!

[kubes]

You damn right they are!! LOL They are by babies!!!

I spoil mine rotten :)

[enrod]

Today was a non lifting day.
It was such a beautiful day today I decided to walk my dogs 2 miles for cardio
Todays diet approx. 2380 calories. 240g carbs, 175g protein and 80g fat

Diet looks clean and lean bro! Also nice to see some warmth up here in the NE as well, finally melt some of this damn white fluffy stuff.

[rmkicks]

Wednesdays workout:

10min loosening up and stretching
3x16 Squatting Cable Row with Rope
3x16 Nautilus Cable Lat Pull
3x16 Behind the Neck Pulldown with straight bar & squeezing lats
3x16 Reverse Grip Pulldown
4x16 Dumbbell One Arm Chest Press
3x16 Standing Cable Low Fly Raises
3x16 Pec Deck Fly
3x16 Nautilus Shoulder Press
3x16 Rotating Shrugs (8 each direction)
3x16 Dumbbell Side Lat Raises
3x16 Dumbbell Shoulder Squeeze
20 Min cardio with HR at 135 bpm

[enrod]

Ya know those behind the head pull downs scare the shit outta me. The workout motion it self makes me feel like my rotator cuff is going to pop out of my skin. I think an old time trainer at one of my first gyms told me to avoid that pull down because of the rotator. Have you had any issues from that workout?

[rmkicks]

Ya know those behind the head pull downs scare the shit outta me. The workout motion it self makes me feel like my rotator cuff is going to pop out of my skin. I think an old time trainer at one of my first gyms told me to avoid that pull down because of the rotator. Have you had any issues from that workout?

I'm working through a left shoulder injury now and no the behind the neck pulldown does not hurt at all. I perform the exercise with a bar that has grips on the ends that allows my hands to face inward. Bent over with my back arched and keeping the lats squeezed, the movement is very short and really focuses on the back with no pull on the rotator whatsoever. Try it sometime, I think you will like it!!

[rmkicks]

Ok guys, I got side tracked a few days. Got home from work Friday and the wife says "guess what, we are going to the mountains for a couple of days". The trip was fantastic but, I had no real internet access or phone signal and couldn't workout. As soon as I got home this evening, I said "baby, I'm going to the gym". LOL

Tonight's workout:

10min loosening up and stretching
3x16 Squatting Cable Row with Rope
3x16 Nautilus Cable Lat Pull
3x16 Behind the Neck Pulldown with straight bar & squeezing lats
3x16 Reverse Grip Pulldown
4x16 Dumbbell One Arm Chest Press
3x16 Standing Cable Low Fly Raises
3x16 Pec Deck Fly
3x16 Nautilus Shoulder Press
3x16 Rotating Shrugs (8 each direction)
3x16 Dumbbell Side Lat Raises
3x16 Dumbbell Shoulder Squeeze
20 Min cardio with HR at 135 bpm

Feels so good to be back at it!!!!

[kubes]

I am loving the log brother

[rmkicks]

Today's workout:

10 minute loosening up and stretching
3x16 Leg extension for leg warm-up
4x10 Front Squat
3x10 Backward lunges with dumbbells
3x10 Thrusters with dumbbells
3x16 Dead lifts with dumbbells
3x10 Standing Leg curls
3x8 EZ bar curl superset with EZ lying tricep extension and EZ bar close grip bench press
3x8 Dumbbell hammer curls superset with tricep pressdowns
3x8 Dumbbell concentration curls superset with dips
20 minute cardio with HR at 135 bpm

Went a little heavier with less reps tonight.

[rmkicks]

Tuesday was an off day for me. Walked 2 miles with my wife and 2 dogs.

Here was my meal plan for the day.

5:30 6 egg whites, 18 almonds, 2tbp raisins, 1/2c oatmeal and 6oz greek yogurt
8:30 4oz tuna, 18 almonds, small apple, 3/4c oatmeal
11:30 5oz grilled chicken, 18 almonds, 1/2 broccoli and 1c brown rice
2:30 3oz tilapia, 6tsp peanut butter, 1/2c green beans, 2oz sweet potato and 8oz almond milk
5:30 4oz chicken, 2oz avocado, 1c green beans and 1/3c brown rice
8:30 1 scoop whey, 1 scoop casein, 3c lettuce with balsamic

[kubes]

Tuesday was an off day for me. Walked 2 miles with my wife and 2 dogs.

Here was my meal plan for the day.

5:30 6 egg whites, 18 almonds, 2tbp raisins, 1/2c oatmeal and 6oz greek yogurt
8:30 4oz tuna, 18 almonds, small apple, 3/4c oatmeal
11:30 5oz grilled chicken, 18 almonds, 1/2 broccoli and 1c brown rice
2:30 3oz tilapia, 6tsp peanut butter, 1/2c green beans, 2oz sweet potato and 8oz almond milk
5:30 4oz chicken, 2oz avocado, 1c green beans and 1/3c brown rice
8:30 1 scoop whey, 1 scoop casein, 3c lettuce with balsamic

Meal plan looks good bro are you eating enough calories?

[rmkicks]

Around 2500 on non weight training days. 3000 on weight days. Gonna go up about 500 cal in a few weeks.

[kubes]

Around 2500 on non weight training days. 3000 on weight days. Gonna go up about 500 cal in a few weeks.

Isn't it nice having that all dialed in? I found once i got the nutrition part dialed in everything else became much easier!

[rmkicks]

Wednesday's workout:

3x16 Cable ext, int, front and rear raise to loosen rotator cuff
3x16 Cable lat pulls
3x16 Reverse grip lat pulls
3x16 Dumbbell one arm row
3x16 Leverage chest press
3x16 Machine Fly
3x16 Cable one arm press
3x16 Rotating shrugs
3x16 Dumbbell side raises
3x16 Dumbbell front raises
3x16 Cable reverse fly

20 minute cardio with HR at 135 bpm

[rmkicks]

Thursday's workout:

10 minute loosening up and stretching
3x16 Leg extension for leg warm-up
4x10 Front Squat
3x10 Backward lunges with dumbbells
3x10 Thrusters with dumbbells
3x16 Dead lifts with dumbbells
3x10 Standing Leg curls
3x8 EZ bar curl superset with EZ lying tricep extension and EZ bar close grip bench press
3x8 Dumbbell hammer curls superset with tricep pressdowns
3x8 Dumbbell concentration curls superset with dips
20 minute cardio with HR at 135 bpm

Still having some shoulder issues. Bought some Turmeric to try.

[rmkicks]

Saturday's workout

3x16 Cable ext, int, front and rear raise to loosen rotator cuff
3x16 Cable lat pulls
3x16 Reverse grip lat pulls
3x16 Dumbbell one arm row
3x16 Leverage chest press
3x16 Machine Fly
3x16 Cable one arm press
3x16 Rotating shrugs
3x16 Dumbbell side raises
3x16 Dumbbell front raises
3x16 Cable reverse fly

20 minute cardio with HR at 135 bpm

[rmkicks]

Monday's workout

10 min loosening up and stretching
3x16 Leg extensions
4x16 Front Squats
3x Walking lunges with dumbbells
3x16 Lying leg curls
3x16 Seated leg curls
3x16 EZ bar curls
3x16 EZ bar reverse curls
3x16 EZ bar overhead tri ext
3x16 V bar tri pressdown
3x dumbbell tri kickback

20 min cardio with HR at 135 bpm

[xmuscle]

Nice..I like it higher reps u do I switched to that doin legs and love the great pump

[rmkicks]

Nice..I like it higher reps u do I switched to that doin legs and love the great pump

I work legs pretty hard and have made some great improvements the past 6 months. Used to hate legs but , now I love a good leg workout!!

[rmkicks]

Wednesday's workout:

Rotator cuff warm-up with nautilus cable ext, int, front and rear raises
Reps 16,12,10 Nautilus Cable Wide Straight Arm Lat Pulldown
Reps 16,12,10 Leverage High Row
3 sets to failure Pullups
Reps 16,12,10 Reverse Close Grip Pulldown
3 sets dips to failure
Reps 16,12,10 Nautilus Cable Cross Over
Reps 16, 12,10 Leverage Incline Chest Press Alternate Arm
Reps 16,12,10 Machine Fly
3x16 Standing Barbell Shoulder Press
3x16 Dumbbell Shrugs

20 Minute Cardio HR at 135 bpm

[kubes]

Are you noticing gains yet?

[rmkicks]

Are you noticing gains yet?

Yes sir I am. Been on for just over a week now, up 5 lbs and strength has increased. The TBol at 40mg a day has given me a thicker look. Pumps in the gym are insane. (Starting to get some of those looks in the gym LOL.) Test E and Mast E should be kicking in soon. EGH's TBol is kick ass!!
I've switched up my routine to go a little heavier twice a week.

[kubes]

Yes sir I am. Been on for just over a week now, up 5 lbs and strength has increased. The TBol at 40mg a day has given me a thicker look. Pumps in the gym are insane. (Starting to get some of those looks in the gym LOL.) Test E and Mast E should be kicking in soon. EGH's TBol is kick ass!!
I've switched up my routine to go a little heavier twice a week.

Nice and is the appetite up as well?

[rmkicks]

Nice and is the appetite up as well?

Yep. Time to bump up the cals about 500 for a bit.

[kubes]

Yep. Time to bump up the cals about 500 for a bit.

Very nice and you should lean out too ;)

[rmkicks]

OK guys, I haven't updated this thread in a while but, it's not because I haven't been training just working my ass off.

Mondays workout.

10 Min warm-up and stretching
3x16 Leg extensions. Not heavy, just for warm-up
4x24 Leg Press 8 reps narrow stance, 8 reps narrow stance feet high, 8 reps wide stance
3x16 Weighted sissy squats
3x16 Thigh Abductor
3x16 Seated Leg Curl
3x16 Lying Leg Curl
3x16 Hammer Curl Machine Superset with Tricep Pressdowns
3x16 Incline Dumbbell Curls Superset with Tricep Extensions
3x16 Machine Curl Superset with Dip Machine

20 min Cardio with HR at 130 bpm

[TheTrain]

You do a lot of high reps, I have friends who think I borderline on high reps and I only break 10 on legs where I try to stay between 8-15. Everything else im 7-10 range. Is there a specific reason why you choose this way? Injury prevention perhaps?

[rmkicks]

You do a lot of high reps, I have friends who think I borderline on high reps and I only break 10 on legs where I try to stay between 8-15. Everything else im 7-10 range. Is there a specific reason why you choose this way? Injury prevention perhaps?

I went heavy and power lifted the whole month of December and let me tell you bro, my fucking joints are just now starting to feel better. I plan on bumping up the weight and lowering the reps soon.

[TheTrain]

I thought it may be something along those lines:/ Getting older sucks lol I stay above 5 reps and I'm ok. I'm sure the deca is helping at the moment

[rmkicks]

Tonight's workout:
more weight and less reps

10 Minute warm-up and stretching
3x pushups: each set includes 10 reps close, 10 wide and 10 shoulder width
3x12 single arm dumbbell incline bench press
3x12 decline bench press
3x12 machine fly
3x12 wide grip lat pull to chest
3x12 cable row underhand grip
3x12 one arm dumbbell row
3x12 shrug machine: 6 forward rotation, 6 backward rotation per set
3x12 side lat dumbbell raises
3x12 cable overhead press

20 min cardio HR at 130 bpm

[rmkicks]

Monday nights workout.
Training method have been changed. Superset time for Spring!!

Warm up 3x12 Exercise Ball Wall Squats
4-12,12,10,10 Seated Leg Press superset with Seated Leg Curls
4-12,12,10,10 Dumbbell Stationary Lunges superset with Lying Leg Curls
4-12,12,12,12 Sissy Squats superset with Dumbbell Stiff Leg Deadlift
4-12,12,10,10 Seated Dumbbell Curls superset with Lying Dumbbell Tricep Extensions
4-12,12,10,10 Rope Hammer Curls superset with V-Bar Tricep Pressdowns
4-12,12,10,10 Dumbbell Concentration Curls superset with Dips
20 minute cardio HR @ 130bpm
All completed in 1h 20min

I must say, this workout kicked my ass!!!!

[toppjimie]

Your Kicking some Ass in the Gym Brother! I like the superset routine your doing.I might use this one myself!Keep killing it bro!

[rmkicks]

Wednesday nights workout

4-12,12,10,10 Cable Lat Pulldowns superset with Dumbbell Incline Presses
4-12,12,10,10 Cable Straight Arm Lat Pulldowns superset with Push-Ups to failure - 4 quick 1/4 extension with 1 full extension pause at top
4-12,12,10,10 Dumbbell Rows superset with Cable Crossovers
4-12,12,10,10 Lat Pulldowns behind neck superset with Front Dumbbell Raises
4-12,12,10,10 Dumbbell Overhead Press superset with Dumbell Side Raises
20 minute of Cardio with HR @ 130bpm

[animal87]

I bet those supersets give you some awesome pumps. I'm gonna have to do those again sometime.

[rmkicks]

Monday nights workout:

3x16 Leg extension (warm-up)
4x12 Leg extension superset with Seated Leg Curl
3x12 Inner Thigh superset with Standing Leg Curl
3x12 Dumbbell Step ups superset with Dumbbell Dead Lift
3x20 Dumbbell Thrusters 10 narrow stance 10 wide stance
3x12 Dumbbell Curls leaning back on decline bench abs contracted superset with decline dumbbell tri extension
3x12 Dumbbell Hammer Curls superset with Tricep pressdowns
3x12 Dumbbell Concentration Curls superset with Seated dip press

20 min cardio with HR @ 130bpm

[kubes]

Monday nights workout:

3x16 Leg extension (warm-up)
4x12 Leg extension superset with Seated Leg Curl
3x12 Inner Thigh superset with Standing Leg Curl
3x12 Dumbbell Step ups superset with Dumbbell Dead Lift
3x20 Dumbbell Thrusters 10 narrow stance 10 wide stance
3x12 Dumbbell Curls leaning back on decline bench abs contracted superset with decline dumbbell tri extension
3x12 Dumbbell Hammer Curls superset with Tricep pressdowns
3x12 Dumbbell Concentration Curls superset with Seated dip press

20 min cardio with HR @ 130bpm

Nice training session brother! Hows the nutrition going?

[rmkicks]

Nice training session brother! Hows the nutrition going?

Great my friend. I have maintained body weight the past 2 weeks and lost some belly fat. LOL
Damn, I love to eat!!!!

[kubes]

Great my friend. I have maintained body weight the past 2 weeks and lost some belly fat. LOL
Damn, I love to eat!!!!

Lol... We all do and the food tastes even better once you have taken some away! Glad to hear its going well my friend :)

[toppjimie]

Great my friend. I have maintained body weight the past 2 weeks and lost some belly fat. LOL
Damn, I love to eat!!!!

Nice workout kicks! Im the MOST hungriest RIGHT After my workouts.dont know why that is,lol

[rmkicks]

Wednesday's workout:
4x12 One Arm Dumbbell Row superset with 2x Incline Pushups to Failure and 2x Flat Pushups to Failure
4x12 Behind the Neck Pull Down superset with 2x Incline Pushups to Failure and 2x Flat Pushups to Failure
3x12 Cable Squat Row superset with 2x Incline Pushups to Failure 1x Flat Pushups to Failure
4x12 Rear Delt Cable Crossovers superset with 2x Incline Pushups to Failure and 2x Flat Pushups to Failure
3x12 Dumbbell Side Raises superset with 2x Incline Pushups to Failure and 1x Flat Pushups to Failure
3x12 Dumbbell Front Raises superset with 2x Incline Pushups to Failure and 1x Flat Pushups to Failure

A lot of pushups tonight fellas!!!

20 Min Cardio with HR @ 130 bpm

[xmuscle]

Nice routine kicks..I like how u change it up alot keep those muscles guessing

[rmkicks]

Nice routine kicks..I like how u change it up alot keep those muscles guessing
Thanks brother. Gotta switch it up to get results. But, I'm sure you know that. LOL

[kubes]

Good job.... Loving the intensity brother!

[xmuscle]

Thanks brother. Gotta switch it up to get results. But, I'm sure you know that. LOLYes u do it took me years to figure that out..lol

[rmkicks]

OK fella, first day back in the gym in two weeks. Took 75mg of TNE 1hr prior to work out, oh yeah.

10 minute cardio and 10 minute stretch for warm-up.
Decided since it was my first day back, I'd go with a light weight full body workout. Probably do the same workout 3 days this week and hit it hard again next week.
20 minute cardio with HR @ 120 bpm

[kubes]

OK fella, first day back in the gym in two weeks. Took 75mg of TNE 1hr prior to work out, oh yeah.

10 minute cardio and 10 minute stretch for warm-up.
Decided since it was my first day back, I'd go with a light weight full body workout. Probably do the same workout 3 days this week and hit it hard again next week.
20 minute cardio with HR @ 120 bpm

How do you like the TNE Bro?

[rmkicks]

How do you like the TNE Bro?

Not real sure, that was the first pin of TNE I've done. I noticed I was really focused and full of energy but it being my first day back in the gym, I probably would have that without the TNE. I not going to take another pin of TNE until my first regular leg day, then I'm hoping it will give me an edge.

[rmkicks]

Alright guys, first day back @ 100%. Felt great!!

Treadmill warm up 10 min
3x16 Leg extension warm up
Power Squats 4 sets 16,14,12,10 reps superset with Seated Leg Curl 16,14,12,10 reps
Stationary lunges with dumbbells 4x12 superset with Dumbbell Dead Lifts 4x12
Seated dumbbell hammer curls 4x12 superset with Lying Dumbbell Tricep ext 4x12
Single arm cable curl 4x12 superset with Single arm cable tricep ext 4x12
Standing EZ car curl 3x12 superset with seated dip machine 3x12
20 min cardio with HR @ 125 bpm

[kubes]

Looks likes great first day back! Headed in to train legs myself. Glad to see you back at it friend

[TheTrain]

That's a killer leg day, I would probably vomit from all those super sets!!

[BigPapa]

Hit it hard.

[rmkicks]

Wednesday evening:
4x12 Dumbbell incline bench superset with Dumbbell rows
4x12 Cable crossovers superset with pull ups till failure
4x12 Cable shoulder presses superset with pushups till failure
4x12 Dumbbell side raises superset with cable iron cross
4x12 Dumbbell overhead shoulder press superset with dumbbell shrugs
20 min cardio HR @ 125 bpm

[kubes]

I always look forward to reading about your training sessions. I like those supersets finishing off the main muscle your working... Good work out brother :)

[rmkicks]

I always look forward to reading about your training sessions. I like those supersets finishing off the main muscle your working... Good work out brother :)
Thanks kubes. Those supersets sure do kick your ass bro. I'm hooked on them now. Leaning out nicely.

[kubes]

Thanks kubes. Those supersets sure do kick your ass bro. I'm hooked on them now. Leaning out nicely.

How is the nutrition? You hungry between meals?

[rmkicks]

How is the nutrition? You hungry between meals?
Nutrition is about 85% of where I'd like to be but, a lot better than it has been.
I don't really get hungry between meals but, when my 3 hrs between meals is up I'm sure am ready to throw down. LOL

[kubes]

Nutrition is about 85% of where I'd like to be but, a lot better than it has been.
I don't really get hungry between meals but, when my 3 hrs between meals is up I'm sure am ready to throw down. LOL

Sounds like your right on then. If you are hungry at the 3 hr mark then its working brother. Nice work :)

[rmkicks]

Monday's workout:
10 min treadmill warm-up
3x16 Leg Extension to get the legs and knees ready
4 sets Power Squats 16,14,12,10 reps superset with Seated Leg Curl 16,14,12,10 reps
4x12 Dumbbell Step-ups superset with Dumbbell Deadlifts
4x12 Seated Dumbbell Hammer Curls superset Lying Dumbbell Tricep Extensions
4x12 Single Arm Cable Curl superset with Single Arm Cable Tricep Pressdown
4x12 Dumbbell Concentration Curl superset with Seated Dip Machine
20 Min on Treadmill with HR @ 130 bpm

[kubes]

I got winded just reading your training session. Looks intense brother!

[rmkicks]

I got winded just reading your training session. Looks intense brother!
LOL. Thanks bro. I was in the zone tonight my friend. I absolutely love that feeling..... wish I could get that in pill from. LOL

[xmuscle]

Nice workout..im doin alot of supersets with my workouts.

[rmkicks]

Fridays workout:

10 min cardio & stretching warm-up
3x16 Leg Extension
4x30 Leg Press 10 narrow, 10 high and 10 wide foot placement superset with 4x16 Lying Leg Curl
4x12 Weight Sissy Squats superset with Thigh Abductor
4x36 Bodyweight Calf Raised 12 narrow, 12 toes-in, 12 toes-out
3x12 Barbell Curls superset with Tricep Pushdowns
3x12 Dumbbell Concentration Curls superset with Dumbbell Incline Two Arm Extension
Had to cut the arm part of my session short due to time constraints.
No cardio.

[TheTrain]

Damn you are a machine!!! I couldn't do all supersets id have to quit using weight all together! lol

[rmkicks]

Damn you are a machine!!! I couldn't do all supersets id have to quit using weight all together! lol
LOL. That's what I though when I read all those supersets Kubes was doing. I really enjoy the superset sessions. There no time for bullshitting in the gym either, that's what I like about it. Get in, get it done and get out.

[rmkicks]

Monday's workout:

10 cardio & stretching for warm up
3x16 leg extension
3x16,14,12 rep weighted sissy squats
4x16,14,12,10 rep front squats
4x16,114,12,10 rep standing leg curls
3x20 standing calf raises 3 second pause at top (flex) 3 second pause at bottom (stretch)
4x16,14,12,10 rep standing cable tricep extension with 3 second pause (flex) at top superset with standing one arm cable curls with 3 second pause (flex)
4x16,14,12,10 rep cable tricep pushdowns with 3 second pause (flex) at bottom superset with concentration curls with 3 second pause (flex)
3x12 cable tricep kickbacks with 3 second pause (flex) superset with dumbbell hammer curls with 3 second pause (flex)
Arms were swole tonight!!!
cardio: walked my 2 dogs 1 mile when I got home.

[kubes]

Nice work brother! I like getting out and walking my dog too. I think my dog likes it more though.... Lol

[rmkicks]

Nice work brother! I like getting out and walking my dog too. I think my dog likes it more though.... Lol
LOL, I hear ya. My pups were home by themselves all day today and I felt guilty. So, I took them for a walk.

[rocky83]

Monday's workout:

10 cardio & stretching for warm up
3x16 leg extension
3x16,14,12 rep weighted sissy squats
4x16,14,12,10 rep front squats
4x16,114,12,10 rep standing leg curls
3x20 standing calf raises 3 second pause at top (flex) 3 second pause at bottom (stretch)
4x16,14,12,10 rep standing cable tricep extension with 3 second pause (flex) at top superset with standing one arm cable curls with 3 second pause (flex)
4x16,14,12,10 rep cable tricep pushdowns with 3 second pause (flex) at bottom superset with concentration curls with 3 second pause (flex)
3x12 cable tricep kickbacks with 3 second pause (flex) superset with dumbbell hammer curls with 3 second pause (flex)
Arms were swole tonight!!!
cardio: walked my 2 dogs 1 mile when I got home.

^^^Awesome workout! I love front squats. I am gonna have to hit those up next leg workout.

[rmkicks]

Back at it today after a few days vacation. Strong as a ox today fellas. Needed that long weekend away!!!

10 min cardio & stretching warm up
4x16 Leg Extension
4x12 Weighted Sissy Squats
4x16,14,12,10 Power Squats
4x8 Dumbbell Back Squats
4x12 Dumbbell Dead Lifts
4x12 Reverse Curls Superset with Straight Bar Tricep Pressdowns
4 sets 21's (Cable Curls) Superset with Straight Bar Overhead Tricep Extension
3x12 Concentration Curl Machine Superset with Dip Machine
Walk the dogs 2 miles for cardio tonight.

[kubes]

Glad to hear you had a fun mini vacation brother and looks like another solid work out!

[rmkicks]

Wednesday's workout:
10 min cardio and stretching for warmup
4x16,14,12,10 reps single arm hammersmith incline press
4x16,14,12,10 reps cable inner chest press
4x16,14,12,10 reps cable lower chest raise
4 sets to failure barbell high inverted row superset with 4x16,14,12,10 rep barbell standing press behind neck
4x16,14,12,10 reps behind neck pulldown @ 110 degree. squeeze lats throughout superset with 45 lb plate front raises to failure
4x16,14,12,10 dumbbell one arm rows superset with dumbbell shrugs to failure
cardio: walked my dogs 2 miles

[Mfire]

Your sessions look intense bro!

[rmkicks]

Your sessions look intense bro!
Thanks Mfire. Going to try and push it to the next level throughout the summer.

[rocky83]

Work outs looking good brother!

[rmkicks]

Monday's workout:
10 minute cardio & stretching for warm up
4x16,14,12,10 Leg Extensions
4x12 Weighted Sissy Squats
4 sets Weighted Walking Lunges
4x16,14,12,10 Barbell Stiff Leg Deadlift
4x16,14,12,10 Seated Leg Curls
4x12,10,8,6 Barbell Curls
4x12 Reverse Cable Curls super set with Dumbbell Concentration Curls
4x12 Close Grip Bench
3x12 Tricep Pushdowns with straight bar superset with Dips to failure
20 min cardio with HR @ 130 bpm

[kubes]

Great work brother... Workout looks pretty intense

[rmkicks]

Tonight's workout:
10 minute cardio & stretching to loosen up
3x16 leg extensions
4x12 leg press with strip sets of 10 from 12 plates down to 4 superset with seated leg curls
3x12 bench step ups
3x16 standing leg curl
3x12 incline dumbbell curls superset with decline dumbbell tricep extensions
3x12 reverse curls superset with rope tricep pressdowns
3x12 preacher curls superset with dips
20 minute cardio with hr at 130bpm

Legs are going to be sore tomorrow afternoon fellas!!!

[rmkicks]

Tonight's Workout
10 min cardio warm-up and stretching
3x16 leg extensions
4x16 Power Squats superset with Thigh Adductor
4x12 Dumbbell Stationary Lunges superset with Sissy Squats
4x16 Deadlift superset Seated Leg Curls
3x16,14,12 Barbell Curls
3x16,14,12 Tricep Pushdowns (straight bar)
3x16,14,12 Dumbbell Hammer Curls
3 sets to failure Dips
20 minute cardio HR @ 130 bpm

[kubes]

Nice training brother you got a lot done in one session

[rmkicks]

Nice training brother you got a lot done in one session
It was grueling to say the least brother. The long weekend and sipping a few beers over the holiday did not help at all!! But, I pushed through it!!

[rmkicks]

Todays workout:

Did both Kayaking and Paddle boarding in the ocean today. Holy crap, I know I'm gonna be sore tomorrow afternoon.

[rmkicks]

10 cardio warm up & stretching
4x16 Wide Grip Lat Pulldown
3x16 Wide Grip Cable Row
3x16 Cable Straight Arm Pushdown
3x16 Reverse Grip Lat Pulldown
3x16 Machine Reverse Flys
3x16 Alternating Front & Side Dumbbell Raises
3x16 Cable Iron Cross
3x16 Incline Dumbbell Chest Press
3x16 Incline Hammer Strength Alternate One Arm
3x16 Machine Flys with Elbows
20 cardio with HR @ 125

[kubes]

Nice workout brother!

[rmkicks]

4 sets of pushups 1 set = 15 narrow, 15 wide and 15 shoulder width
4x12 Dumbbell bench press 1 set = 5 quick reps 1/4 extension and 1 full extension
4x12 Machine butterflys
4x12 Cable crosses with 2 second pause
4x12 Nautilus cable lat pull with palms facing inward superset with dumbbell side lat raises
4x12 Lat pull behind neck palms facing inward and squeezing lats superset with dumbbell front raises
4x12 Wide grip row palms facing down superset with machine rear delt flys
20 cardio with HR @ 130

[kubes]

Nice workout bro... Looks intense!

[studmuffin]

That is a hell of a workout!

[animal87]

Those are some nice hardcore ones there kicks. I like doing alot of volume myself.

[rmkicks]

Those are some nice hardcore ones there kicks. I like doing alot of volume myself.
Thank you brother. I've been out of the gym almost two weeks with bronchitis. Hope to get back in the gym monday.

[studmuffin]

Glad you are doing better!I get allergies real bad and it puts me out for days and sometimes weeks.

[animal87]

I've had it a few times bro. No fun for sure dont be hard on yourself and get set back .

[rmkicks]

First day back in the gym at 100%. Been out of the gym for 2 weeks sick and last week I went at it at about 70% to get back in the groove.
10 min cardio and stretching
3x16 leg extensions
3x12 front squats superset with 3x12 thigh abductor
3x12 weighted sissy squats superset with 3x12 seated leg curls
3x12 lying leg curls
4x10 barbell curls
3x10 dumbbell hammer curls superset with 3x10 hammer strength curls
4x10 close grip bench press
3x10 tricep pressdowns superset with 3x16 bench dips
20 minute cardio with HR @ 130 bpm
Done!! Felt great to be back and feeling 100%. Gonna be sore as hell tomorrow afternoon.

[studmuffin]

Glad you are back at 100%!

[animal87]

Them sissy squats suck don't hey man. They kick your ass your no good reason it seems.

[kubes]

Glad your feeling better brother and glad to see you got a good training session in!

[rmkicks]

Tonight is was:

10 min cardio and stretching for warm up
4 sets Leg Extensions
4 sets Weighted Sissy Squats
4 sets of Weighted Walking Lunges
4 sets of Dumbbell Thrusters
4 sets of Seated Leg Curls
4 sets of Lying Leg Curls
4 sets Tricep Pressdowns
4 sets of Cable Tricep Kickbacks
4 sets of Dips

Been battling tennis elbow for a week so I steered clear of biceps tonight.
The ibuprofen and ice has really helped this past week. Should be good to go later this week

[kubes]

Good job brother those lunges are great for developing the legs. I been taking a lot of aleve too. Stinks dealing with injurys!

[animal87]

I wish I could do lunges. Thats one the best leg exercises.

[kubes]

I wish I could do lunges. Thats one the best leg exercises.

Lunges across the gym wall sits and lunging up the stairs!

[rmkicks]

Good job brother those lunges are great for developing the legs. I been taking a lot of aleve too. Stinks dealing with injurys!
I feel like I have the joints of an 80 year old man sometimes. Lol

[kubes]

I feel like I have the joints of an 80 year old man sometimes. Lol

I sometimes wonder if I do.... ;)

[animal87]

They get my knees. They cant bend that way now.

[studmuffin]

I am limited on my leg workout.I have no cartilage in my right knee and I have bad joint days.