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TOPIC: Kevin's progress journal

Kevin's progress journal 4 years 9 months ago #25050

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Well, I have decided to keep a journal between & up to contests so I can try to make the progress necessary to move to the next level in my competitions. I really need to tighten up and get much harder especially from the rear. At this point in time, I hope to earn a pro open card in the NGA & INBA. My competitive plans at this time are to compete in an INBA show in Ft. Worth on Aug 29th & either an NGA or INBA show October 10th.

Because I was able to put on 2 lbs. between my show in November 2008 & this past show on June 13th, I want to take some time to just train so that I have enough time to make some positive changes; hopefully continue the trend of getting thicker muscularly while continuing to lean out in my core.

I took the week after the last contest off to summer vacation with my family, I have spent this week getting back on my diet. I eat low carb/medium fat/high protein. For the last contest, I was down to about 2000 calories. I want to start with higher calories but basically the same diet. I have reduced cardio to once per day at the moment and want to slowly build in intensity. I believe I'm 11 weeks out.

I'm writing this to both help others but to get a dialog going as well as so many have helped me enormously! I hope for this to be a cooperative effort.

BTW, I did squat this week with a wider stance and my glutes are killing me. I will be basing my leg cycle on regular back squats on my 1st leg day & leg press on my 2nd leg day.

Anyhoo, I guess I'll make it up as I go along. Tomorrow I'll try to catch up on this week thus far.
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25052

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I'm glad that you enjoyed the time off with your family.

Regarding squats, after switching to a wider stance, the results in my gluts were,,,,,,, well,,,,,,, its almost embarrassing to say,,,,, but I received a lot of complements :o

Enjoy the soreness while it last!

Lift
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RE:Kevin's progress journal 4 years 9 months ago #25053

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If the pain was any indicator then I look forward to the progress! :D
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25054

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Wt - 174

AM Workout - Approx 5am: Quads, Adductors & Abductors

Leg Extensions: 10 (lbs) x 50 (reps), 30 x 30, 50 x 15 & 70 x 8
Squats: 45 x 30, 136 x 15, 226 & 316 x 8
Inverted Smith Machine Leg Presses: 225 x 30, 365 x 15, 495 x 8
Adductor/Abductor Mach: 30 x 30, 50 x 15, 70 x 8 (both)

Diet = 2259 calories, 75% protein, 8% carbs, 17% fat. 1 3/4 gallons of water.

PM Cardio - Walk with wife & dog: 24:51
PM Wt - 174.5
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25056

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Wt - 172.5

AM workout approx. 5am: Shoulders & Abs

Vertical Rotator Cuff Rotations: 2.5 x 100
Rear Delt Machine: 55 x 30, 85 x 15, 115 x 8
Middle Delt Machine: 10 x 30, 30 x 15, 50 x 8
Cable Front Delt Single Arm Raises: 2.5 x 30, 7.5 x 15, 12.5 x 8
Cable overhead Shoulder press: 30 x 30, 50 x 15, 70 x 8, 90 x 10
Incline Situps: - x 30, 25 (lb. DB) x 15, 50 x 8

Total Calories = 2439: 66% protein, 15% carbs, 18% fat; 1 1/2 gallons of water

PM Wt - 175
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25062

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good evening,

what are you calling wide stance squats... are you measuring, or going off of 'wider than shoulders'?... what is your foot placement like? you might want to look at lunges/stepups, stiff leg deadlift, and one leg squats... those tighten Me up just thinking about them...

I'd love to see posts about what you're actually eating to get those calories... you know from My journal that diet is an issue for Me...

have a great night,
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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RE:Kevin's progress journal 4 years 9 months ago #25065

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It is a vague term to call them wide stance squats; My usual stance would be very narrow with less than 6" between my feet as this helps me feel the movement in my outer quads. I did this on the smith machine but can't get away with it for a regular barbell squat. My feet are more than 12" apart and almost look to me to be 18" apart on the traditional squat. Really helps with stability & depth and made my glutes really sore from the stretch/negative part of the movement.

I do a ton of lunges getting ready for a show but I hear you on the variety of exercises that target that area. We need to add another exercise for that area.

Meal #1: Coffee/2 Red Cell/Chain'd Out/Glutamine Chain'd Out & Glutamine
Meal#2: Whey Protein Concentrate x 4 servings
Chain'd Out & Glutamine
Meal #3: Chicken Breasts x 2
Chain'd Out & Glutamine
Meal #4: Tuna x5/Pickle Relish/Mayo/Apple
Chain'd Out & Glutamine
Meal #5: Beef Jerky
Chain'd Out & Glutamine
Meal #6: Oatmeal
Total grams per macro: 405 protein 94.5 carbs 49 fats.

This is what I ate on Tuesday. I also count the macros in my supplements of Chain'd Out (BCAA mix) & glutamine as well as Flax Seed Oil. If I could do an excel insert, you could see a little more detail.
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25069

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No weighted workout or AM cardio. Slept in which is what I normally do but I have been very tired & lethargic this week. I was talking to my workout partners this morning and this past show on the 13th really took it out of me. I'm guessing that the diet that really lasted about 6 months wore me out. That's why I enjoyed a whole week off this time; I generally take a lot less, especially if I'm disappointed in my placing, haha!

Oh well, nothing wrong with cycling intensity & taking a break so I can peak again. As previously stated, my next peak needs to be August 29th which is 9 weeks from this Saturday. I picked up intensity this morning and I'll go into that in the next entry.

Yesterday I did a fat rotation but went overboard with the nuts having an extra 12 oz. of peanuts about quitting time at work. Should have skipped that meal altogether. As it was, I was over 5200 calories for the day which was just too much. My wife wanted to walk after 8PM which probably went a long ways in digestion and not weighing more than I did Thursday morning.
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25079

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AM WT: 175 (I knew it would go up after 5500 calories! Up 10 lbs in only 2 weeks...guess I was depleted for the show.)

Upper Back & Calves:
Wide Grip Cable Pulldowns: 40 x 30, 80 x 15, 120 x 8, 150 x 4+ (this isn't 150 lbs as it lifted me out of my seat with my legs off the ground, had to better than 175 at least)
Hammer Iso low rows: 90, 140 & 180 x 8, 230 x 5
Chin-ups: - x 8, 10 (lb. plate) x 8
1-arm cable rows on cable crossover: 80 & 100 x 8, 120 x 5
Seated Calf Raise: 25, 45, 70 & 90 x 8
Calf Presses on Hack Squat: 90, 180, 270 & 360 x 8

AM Cardio: Elliptical Runner - 5 mins: .67 miles
PM Cardio: walked dog 27:08.

Diet = 2650 calories; 73% protein, 10% carbs, 17% fat. 1 3/4 gallons of water (just missed 2 gallons). I added a 7th meal today and may keep it a while longer. It was right about quitting time at work.

This was more what I was trying to do this week dietwise. I wanted to be around 2500. I felt much better today as I felt weak with slight headaches so far this week (I'm sure from the junk food I had last week & weekend). Nothing like 5500 calories of clean food to bring you back up but I'm sure eating clean this week it was just a matter of time in working the junk back out. Starting to feel like my old self again, praise God. I hate feeling like I'm only firing on a few cylinders.
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25084

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PM Cardio: walked dog 27:08
Gotta admit that I love walking our dog Amadeus.

Amadeus is getting older though and although he still enjoys walking, its a bit slower now.

Enjoy the cardio and time with a good friend!

Lift
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RE:Kevin's progress journal 4 years 9 months ago #25095

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My dog is also my jogging partner but he was nuetered and I took off after the show so we're building back up to more intense cardio together! :D
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25096

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AM Wt: 172

Hamstrings/Glutes & Lower Back:

Seated Leg Curls: 10 x 30, 30 x 15, 50 x 12, 70 & 90 x 8, 110 x 6

Glute/Hamstring Raises: bdywt x 30, 25 (lb. plate on back) x 15, 45 x 8 (all sets holding stick in front of me)

Smith Machine Lunges: 45 & 95 x 8, 135 x 5

Cybex lower back machine: 90 x 30, 130 x 15, 170 x 5

Good Mornings: 45 x 30, 96 x 15, 146 x 8

Diet = 2447 calories: 75% protein, 8% carb, 16% fat; 1 3/4 gallons of water

AM Cardio=Elliptical Runner 5 mins-.67
PM Cardio=Walk with wife & dog 27:30
PM Wt: 173
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25110

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Just saw your wider stance for squats. I try to go at width of shoulders, but with as wide as yours are you'd be doing the splits:) (Compliment). Your legs are going to scream for a bit but thats ok, if your legs scream your upper body will react. At least that is what I have been noticing for me.

I saw a diet that anyone can use for EXTREME Lean out for 2 weeks but not any longer. I will have to find it again and write it in. The reason that you can only do it for 2 weeks is if you do it any longer you won't have any BF to burn off. Says it will take you below 4%, but results may differ per person. I am yet to get to that phase but though you may want to know. Downside is that you may lose some of the size that you have been working for.

Plus it is about 325+/- grams of protein a day (that includes your protein drinks).
Tim

Everyday is a Choice, what will yours be today?
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RE:Kevin's progress journal 4 years 9 months ago #25112

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Thanks for the compliment; I'm just trying to get used to the wider squats but I'm sure as bad as I hurt, it will yield results.

I'd like to see that diet. I really want to get leaner but am currently working on putting as much size as possible while my calories are higher. I saw a video of Dorian Yates talking about his injuries. He said all his injuries came right before contests because he was calorie restrictions and was still going as heavy as possible. I didn't say anything because I didn't want to move into a negative mindset but I injured my soleus right before the last contest with my inverted leg presses. It wasn't bad at all but it stopped calf progress for about 2 weeks. The contest (they didn't hurt when flexing them although they were a little under conditioned) combined with the vacation already has them back to being able to train them again. But I know now not to press it when my calories get to 2000 or below. So I'm pressing now :D

Regarding your diet, my protein is well over 400 grams right now so I'm not scared of really high protein diets. I drink enough water to safely wash my kidneys out and don't care for sodas or tea so bring it on! Thanks for everything Tim!
Kevin Parker
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RE:Kevin's progress journal 4 years 9 months ago #25130

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AM Wt: 173.0
AM Cardio: Jog w/dog - 19:41 (time to move up in distance)

No weight training.

Diet - 1508.5 calories; 71% protein, 12% carb, 17% fat.

My diet and fatloss only works for me if I diet 6 days in a contest cycle. If I only diet 5 days, I tend to gain back everything I lost during the week.
Kevin Parker
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