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Overall Goal
///
Compete
Gain lean muscle mass.
goal physique
Strongman
Progress & Goals
BEFORE
Sep 24, 2012
CURRENT
156.6 Lbs.
LEAN BODY MASS
21.4 Lbs.
BODY FAT
CURRENT WEIGHT
178
Lbs.
Mar 10, 2013
CURRENT BODY FAT
12
%
Mar 10, 2013
PROGRESS HISTORY
Lbs.
2010-10-18,2010-11-04,2010-11-11,2010-11-17,2010-11-27,2010-12-06,2010-12-07,2010-12-22,2011-03-27,2011-04-22,2011-04-26,2011-05-01,2012-03-18,2012-05-26,2012-06-05,2012-06-18,2012-07-24,2012-08-29,2012-09-24,2012-10-23,2012-10-28,2012-11-02,2012-12-20,2013-02-18,2013-02-19,2013-03-10
144.7,144,146,148,149.2,150.8,150.8,155,158,157,160,160,176,176,172,170,157,150,149.6,155,155,160,173,391.6,178,178
Jul 28, 2013
190 Lbs.
%
2011-04-22,2011-04-26,2011-05-01,2012-03-18,2012-05-26,2012-06-18,2012-08-29,2012-09-24,2012-10-28,2012-12-20,2013-02-18,2013-02-19,2013-03-10
10,10,10,10.5,10.5,10,7,7,9,10,12,12,12
Jul 28, 2013
15 %
Lbs.
2010-10-18,2010-11-04,2010-11-11,2010-11-17,2010-11-27,2010-12-06,2010-12-07,2010-12-22,2011-03-27,2011-04-22,2011-04-26,2011-05-01,2012-03-18,2012-05-26,2012-06-05,2012-06-18,2012-07-24,2012-08-29,2012-09-24,2012-10-23,2012-10-28,2012-11-02,2012-12-20,2013-02-18,2013-02-19,2013-03-10
130.2,129.6,131.4,133.2,134.3,135.7,135.7,139.5,142.2,141.3,144,144,157.5,157.5,153.9,153,141.3,139.5,139.1,144.1,141.1,145.6,155.7,344.6,156.6,156.6
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
routine notes
This is a basic, no frill mass-building routine. Use it in combination with a solid gaining diet [like Machine’s]. This routine is pretty complete. It allows you to target each body part with maximum intensity and allow for proper recuperation and recovery. We’ve all said it many times before, but it bears mentioning again. Leave your ego at the door. Be sure to use strict form on each and every set and use a weight you can handle for maximum gains. This is a five day program. This means you have two rest days. Put them in where you need them. Anyway, let’s go brothers. Time’s a wasting…
training routine #10
CYCLE: Five Day Split, Two Days Off
LEVEL: Intermediate
GOAL: Complete Physique & Mass Building
Day One: Chest/Calves/Abs
Chest
• Pushups: 1 warmup set
• Incline Bench Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8
• Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure
Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Standing Calf Raises: 4 Sets x 20, 15, 15, 12
Abs
• Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
• Rope Crunches: 4 Sets x 20, 20, 15, 15
• Dumbbell Side Crunches: 4 Sets x 20, 20, 15, last set to failure
Day Two: Legs
Legs
• Bike: 5-10 minutes warmup
• Squat: 4 Sets x 12, 10, 8, 6
• Leg Press: 4 Sets x 10, 8, 6, 6
• Leg Extensions: 3 Sets x 10, 8, 8
Day Three: Biceps/Triceps/Abs
Biceps
• Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
• Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
• Dumbbell Hammer Curls: 3 Sets x 10, 8, 8
Triceps
• Skull Crushers: 4 Sets x 12, 10, 8, 8
• Close Grip Bench Press: 4 Sets x 12, 10, 8, 8
• Cable Pushdowns: 3 Sets x 12,10, 8
Abs
• Cross Body Crunches: 4 Sets x 20, 20, 20, 20
• Decline Reverse Crunch: 4 Sets x 20, 20, 15, last set to failure
Day Four: Hamstrings/Back/Calves
Hamstrings
• Bike: 5-10 minute warmup
• Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6
• Lying Leg Curls: 4 Sets x 12, 10, 10, 8
• Standing Leg Curl: 3 Sets x 12, 10, last set to failure
Back
• Wide Grip Pull-Ups: 3 Sets x to failure each set
• Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8
• Seated Cable Rows (close grip): 3 Sets x 10, 10, 8
Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Calf Raises on Leg Press Machine: 3 Sets x 20, 20, last set to failure
Day Five: Shoulders/Traps/Abs
Shoulders
• Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8
• Arnold Dumbbell Press: 3 Sets x 10, 10, 8
• Front Dumbbell Raises: 2 Sets x 10, 10
• Side Dumbbell Raises: 2 Sets x 10, 10
Traps
• Barbell Shrugs: 4 Sets x 12, 10, 10, 8
• Upright Rows: 4 Sets x 10, 10, 10, 8
Abs
• Lying Leg Raises: 4 Sets x 20, 15, 15, 12
• Crunches: 3 Sets x 20, 20, last set to failure
This is a basic, no frill mass-building routine. Use it in combination with a solid gaining diet [like Machine’s]. This routine is pretty complete. It allows you to target each body part with maximum intensity and allow for proper recuperation and recovery. We’ve all said it many times before, but it bears mentioning again. Leave your ego at the door. Be sure to use strict form on each and every set and use a weight you can handle for maximum gains. This is a five day program. This means you have two rest days. Put them in where you need them. Anyway, let’s go brothers. Time’s a wasting…
training routine #10
CYCLE: Five Day Split, Two Days Off
LEVEL: Intermediate
GOAL: Complete Physique & Mass Building
Day One: Chest/Calves/Abs
Chest
• Pushups: 1 warmup set
• Incline Bench Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8
• Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure
Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Standing Calf Raises: 4 Sets x 20, 15, 15, 12
Abs
• Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
• Rope Crunches: 4 Sets x 20, 20, 15, 15
• Dumbbell Side Crunches: 4 Sets x 20, 20, 15, last set to failure
Day Two: Legs
Legs
• Bike: 5-10 minutes warmup
• Squat: 4 Sets x 12, 10, 8, 6
• Leg Press: 4 Sets x 10, 8, 6, 6
• Leg Extensions: 3 Sets x 10, 8, 8
Day Three: Biceps/Triceps/Abs
Biceps
• Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
• Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
• Dumbbell Hammer Curls: 3 Sets x 10, 8, 8
Triceps
• Skull Crushers: 4 Sets x 12, 10, 8, 8
• Close Grip Bench Press: 4 Sets x 12, 10, 8, 8
• Cable Pushdowns: 3 Sets x 12,10, 8
Abs
• Cross Body Crunches: 4 Sets x 20, 20, 20, 20
• Decline Reverse Crunch: 4 Sets x 20, 20, 15, last set to failure
Day Four: Hamstrings/Back/Calves
Hamstrings
• Bike: 5-10 minute warmup
• Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6
• Lying Leg Curls: 4 Sets x 12, 10, 10, 8
• Standing Leg Curl: 3 Sets x 12, 10, last set to failure
Back
• Wide Grip Pull-Ups: 3 Sets x to failure each set
• Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8
• Seated Cable Rows (close grip): 3 Sets x 10, 10, 8
Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Calf Raises on Leg Press Machine: 3 Sets x 20, 20, last set to failure
Day Five: Shoulders/Traps/Abs
Shoulders
• Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8
• Arnold Dumbbell Press: 3 Sets x 10, 10, 8
• Front Dumbbell Raises: 2 Sets x 10, 10
• Side Dumbbell Raises: 2 Sets x 10, 10
Traps
• Barbell Shrugs: 4 Sets x 12, 10, 10, 8
• Upright Rows: 4 Sets x 10, 10, 10, 8
Abs
• Lying Leg Raises: 4 Sets x 20, 15, 15, 12
• Crunches: 3 Sets x 20, 20, last set to failure
My Nutrition Program View My Full Nutrition Program
kidkemp has not added any program information.
My Supplement Program View My Full Supplement Program
kidkemp has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I stay motivated by setting goals. I always remember that there is no stop, or starting, but only doing.
kidkemp updated his weight from 391.6 Lbs. to 178 Lbs., a 213.6 Lb. loss in 1 day.
Feb 19, 2013 | Likekidkemp updated his weight from 173 Lbs. to 391.6 Lbs., a 218.6 Lb. gain in 60 days.
Feb 18, 2013 | Like
Visitor Comments
timestretch
Just gym, used to do athletics (100m, 200m and Hurdles) 2-3 years ago.
Dec 11, 2010 12:55am
kidkemp is now friends with pshopmuscle and beber914.