Kevin Bowen@kevinbowenfitness

💪🏼@grandac Athlete
💯Created to motivate others
⚔️NQ NPC Physique Competitor
📚Virginia Tech
👨🏼‍💻Entrepreneur

www.themenlohouse.com/club

242 posts 1,324 followers 1,337 following

Kevin Bowen

Love these single arm dumbbell shrugs! Sometimes I have a hard time really feeling it in my traps and that usually is a result of only going through a partial range of motion. With these you can really drop your shoulder down and feel a good stretch on each rep.
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I did 5x8-15 reps on these during my last pull day. Give it a try and let me know what you guys think! 💪🏼


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Kevin Bowen

Here’s a cool variation you can do for military presses that put your hands in more of a neutral position. This is great for me because of my torn labrum in my shoulder so external rotation is difficult. A lot of the times when I do free weights, my shoulder will click and pop as well as feels very unstable when I go heavy. Here was the full push day workout from today (shoulder/tricep focused):
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▶️Incline bench press: 4x15,10,8,6 reps
▶️Military Press: 5x 12,12,10,8,8 reps
▶️Rear Delt fly: 4x 10-15 reps
▶️Overhead tricep extension: 5x8-15 reps
▶️Lateral Cable raises: 4x8-12 reps
▶️Skull crushers: 3x8-12 reps
▶️Front dB raises: 4x8-12 reps
▶️Single arm shrugs: 4x 10-15 reps


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Kevin Bowen

Finally hit that 190 weigh in today 🙏🏼 This is the leanest, biggest, and strongest I’ve ever been at this weight.
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What’s the secret to avoid putting on a ton of fat while bulking?
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❗️TAKING IT SLOW ❗️I’ve been eating at around a 400-600 calorie surplus for the most part during this entire bulk. This has allowed me to gain size while minimizing the fat gain coming along with it. Diet really is everything guys if you want to see optimal results. ☝🏼


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Kevin Bowen

Christmas came early for me last night 💪🏼
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315 has been a goal on me for front squats for a VERY long time now. Between battling with a herniated disk last year where I couldn’t squat at all, to multiple torn muscles this year setting me back, I thought it was going to be a long time before I was going to be able to get this. Next stop? 405 I’m coming for you 👊🏼


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Kevin Bowen

This is a great high calorie snack for those of you struggling to get those calories in on a budget. Bread, PB, and bananas are all cheap and packed with calories. Total macros for this plate right here is 25p/100c/25f and it’s coming in just under 700 calories👌🏼💯


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Kevin Bowen

Had a great workout yesterday with my boy @short_black_and_awkward . We hit a push day workout along with some calves mixed in there too. Here’s the full workout below:
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▶️Barbell bench press: 5x 10,8,6,4,3 (we just upped the weight each time and did amrap with it)
▶️Hammer strength side presses: 5x 10-15 reps
▶️Weighted Dips: 4x 10-20 reps
▶️Pushdowns: 4x 10-20 reps
▶️Leg Press calf raises: 4x 21 reps (7 toes out, 7 neutral, 7 toes in)
▶️Lateral delt raises: 4x 8-12 reps


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Kevin Bowen

ONE OF MY NEW FAVORITE BICEP EXERCISES
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I’ve done close grip curls with the ez bar in the past but I’ve recently now started doing them with dumbbells. By far one of my favorite exercises to do 👌🏼 I found it easier to get a full range of motion comfortably with these than with a bar.
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TIPS ❗️
▶️Push the dumbbells together as you’re going through the movement
▶️Go through the full range of motion.. don’t cheat yourself!
▶️Remember to breathe on these. Since there’s constant tension from pushing the dumbbells together, you might be focusing on that instead of breathing throughout the movement.


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Kevin Bowen

Quick update on everything going on 🔽
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▶️School started up again and I’m finishing up my last semester which means no more 65 hour work weeks. During these last few weeks I’ve more or less just been maintaining my weight. It was extremely difficult to get the 4000 calories in/day I needed when most days I wasn’t even getting a lunch break.
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▶️Luckily I didn’t lose any weight during that time so now I’m happy to be on a solid eating schedule again. I’m still aiming to get up to a leaner 193-195 pounds by the end of the year. Right now I’m sitting at 188-189 pounds and relatively lean with some ab definition still showing.
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🔥The sick shirt and sweats in this picture are from @grandac . Click the link in my description or use my discount code “KBFIT” for 50% off your first month with @menloclub


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Kevin Bowen

Gave these @kodiakcakes a try and was pretty impressed 👌🏼 they’re simple, taste good, and are high in protein. Since I’m bulking I put some peanut butter on top to bump those calories up but these are a great option as well for those who are restricting calories. I’ll drop the macros below 🔽
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1 serving of Kodak Cakes:
▶️Protein: 14g
▶️Carbs: 30g
▶️Fat: 2g


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Kevin Bowen

Till I Collapse (literally)
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Ask me how my legs are feeling after yesterday haha. Worked 10.5 hours moving mattresses and furniture and then decided it was a great idea to go in and smash some legs. Work has been insane lately (I did 65 hours last week) but after this weekend is over, I’m excited to be posting again more regularly and have some awesome content coming your way 👊🏼


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Kevin Bowen

140 x 5 reps ➡️ 95 x 5 reps ➡️ 45 x 5 reps
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Double drop sets all day! Give these a try on your next back day. Go heavy for 5, cut the weight down for another 5, and then finally one more time for another light 5 reps for each arm. Dropsets are great for breaking those plateau’s as well as hitting muscle hypertrophy 👌🏼


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Kevin Bowen

Up Up And Away ✈️
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Okay.. I may have cheated a little there at the top by putting my hands down and catching myself. I’m still excited though I was able to hop up on top of a 4.5 foot stack! If I can one day beat @bradleymartyn box jump then I’ll be satisfied 😂👌🏼


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