Smashed chest and tris with @luke_voivoda for one of my last few workouts at The Weight Club. Graduation is in 6 days which means I’m going to have to say goodbye to this place after that. . This is by far the best gym I’ve ever been to when it comes to the community, atmosphere, and the variety of equipment offered. Every time I set foot in here I feel motivated to push myself harder and harder to reach new goals and push new boundaries. 💯
Another great workout in the books for this week! I’ve slowly started transitioning back into hypertrophy rep ranges for the bigger compound lifts. Going from a standard 5x5 to a higher rep range completely shocks your body from what it’s used to which can be used to promote growth ☝🏼 . Today’s focus was on chest, shoulders, and triceps. Before I start I like to warm up on cables doing flys and tricep extensions to help prevent injury. From there I hopped straight into the compound lifts. . UTILIZE YOUR SPOTTER IF YOU HAVE ONE❗️Having someone push you until failure and spot you on the reps you need is going to really show in attaining the best results possible. . Here’s the full workout from today: . ▶️Incline barbell bench: 5x15,12,10,8,6 ▶️Decline hammer strength: 4x15,12,10,8,6 ▶️French Press: 5x15,12,10,8,8 ▶️Tricep Extensions: 5x20,15,12,10,8 **Dropset the last ▶️Machine Chest flys: 4x10 **negatives on each rep ▶️Lateral Cable Raise: 5x8-12 **negatives on the last 4 reps ▶️Rear delt flys: 4x15
Just hit legs 3 days ago and already back at it again with @luke_voivoda . This was such a good workout combining heavy weight with high volume, partials, negatives, and drop sets on different exercises. Most people hate leg day because it’s the hardest but I’ve grown to love it. Here’s the full workout from today: . ▶️Front Squats: 8x10,8,6,5,5,5,5,5 (first three are warm up) ▶️Leg press: 5x20,20,15,12,10 with a double drop set on the last ▶️Leg extension: 4x15-20 burning out with partials at the end of each set ▶️Leg curls: 4x15-20 with a 3 second negative for each rep ▶️Glute kickbacks: 3x10 . Also rocking the @grandac compressions for this workout 💪🏼. If you like them, use my code “KBFIT” for 50% your month off with @menloclub
Whenever I hit triceps, I like to really get a good stretch with it and come past 90 degrees. Overhead extensions (any variety) are great mass builders to really pack on some size since they put a lot of emphasis on the long head. . During these last few months of my bulk, I’m going to be focusing a lot on upper chest since it has always lagged behind for me. Instead of focusing my workout around flat bench, I’m going to be doing incline for my main compound lift. Here’s on example of what my last push day was with the more incline focus on chest: . ▶️Incline Bench: 5x15,12,10,8,6 ▶️Incline dumbbell flys: 4x8-15 reps ▶️Weighted dips: 4x8-12 reps ▶️Rope Pull down: 4x8-15 reps ▶️Skull Crushers: 4x8-12 reps ▶️Overhead Extension (from video): 5x8-15 reps
You gotta eat big to get big 💯 . I used to be that guy thinking it was impossible for me to gain weight. Even now I hear people say they can’t gain any weight. The issue usually isn’t with the training, it’s with the amount of food you’re consuming. It took me years to realize the amount of food I need to eat to gain weight. If you have a high metabolism like me, chances are you have to be eating AT LEAST 3000+ calories a day to see a change. I have to eat 3500-4000 calories to really see a change. That number is going to be different for everyone but you just have to experiment and see what works for you. . On a side note, I’m almost at 195 pounds and crushed my original goal of 193 I set back during the summer 😈💪🏼
The intensity was there but the strength wasn’t for this leg day. My diet has been pretty bad over the last few days due to work and trying to enjoy socially the last few weeks I have left before I graduate from college. . Trying to balance fitness and a social life that involves going out can be difficult at times for sure. I’m trying to find that middle ground that allows me to enjoy both and still make progress towards my goals even if it’s not maximum results. . Anyways here’s the full leg workout from today 🔥 . ▶️front squats: 7x10,10,5,5,3,2,1 (first two sets are warmup) ▶️smith machine lunges: 4x10,10,8,8 (each leg) ▶️Leg curls: 5x10-15 ▶️calf raises (leg press): 6x30,20,15,12,10,10 ▶️leg extensions: 3x10-15
#Throwback to exactly 1 year ago from today. During this prep I dropped from ~180 pounds all the way down to 159.6 at my lowest weigh in. I started prep around 10-12% body fat and did a 3 month cut only doing cardio in the last month. . Since this time I feel like I’ve made A LOT of progress especially when it comes to my back and shoulders. Having a wide v-taper is important for these shows and a critical element the judges look at. The plan is still to find a show and compete at some point during 2019 in which I’ll be bringing a much better package to stage! 💪🏼🔥
Absolutely destroyed legs today and managed to get 315 on front squat for 2 reps now! I’ve been really emphasizing warming up before jumping into legs to prevent injury and so far so good with it 👍🏼 I always wear compressions every leg day now and sometimes knee sleeves as well. Here’s the full leg workout from today below: . ▶️Front Squats: 5x10,8,6,4,2 ▶️SDL’s: 4x8-12 ▶️Leg Extension: 4x8-15 **Superset with elevated body squats to failure each set ▶️Glute-Ham kickbacks: 4x10 **first 5 reps are normal and the last 5 I had a partner push on it for extra resistance ▶️Standing Calf raise: 6x10 ▶️Burnout: 100 body weight calf raises . Like the shirt and compressions I’m wearing here? Use my code “KBFIT” for 50% off your first month with @menloclub
Bought these quest cookies the other day to compare them against @lennyandlarrys . In my opinion, these are so much better taste and health wise. . These have 15 grams of protein and only 1 gram of sugar. I’d give the chocolate chip one taste wise a 9/10 and the peanut butter a 7/10. The peanut butter one was just a little dry but aside from that it still tasted great. Comment down below what your favor is!
Getting closer to that goal weight week by week! 📈 . One of the questions I get sometimes is what do I usually eat on a daily basis? I eat a lot of the same foods for the most part while also eating out every now and then (usually 2x per week). As for food I cook at home, here are the usuals that I’ve been buying lately during this bulk: . •Eggs •Egg whites •Bananas •Cliff/Protein Bars •Rice •Tuna •Turkey •Pasta •Bread •Oatmeal •Sweet Potatoes •Rice Cakes •Peanut Butter . Im definitely missing some but these are the staple foods I have been eating every week for the last few months while I’ve been putting on weight. You don’t have to eat the same foods all the time but I find it a lot easier to meet a goal if you’re consistent.
Here’s a great ab superset to try out! Leg lifts (my favorite) for 10-15 reps super-setted with a weighted ab crunch for another 5-10 reps. If you can’t do a leg lift with your legs straight, then try bending your knees and doing them. . Core strength is so important for the big lifts like bench, squats, and deadlifts. Without a strong core for stabilization, you’re going to allow yourself to be more susceptible to injuries and additionally poor posture in your day to day life. I like to train my core usually 2-3x per week when it comes to isolated exercises.