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KevO Grinding

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Picaboo13
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« Reply #15: April 09, 2011, 05:35:14 AM »
Should be very interesting to see the work change into results!! Know your gonna make it happen kev0!
Cause were going the distance, were going for speed-Cake

Escape the WEAKday . . .


Showtime88
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« Reply #16: April 09, 2011, 08:08:53 AM »
Damn kev, good strength for low bf levels, but you've been at it for 9 years so thats a given


dansley
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« Reply #17: April 09, 2011, 10:00:14 AM »
I'm definitely looking forward to this.

We're basically the same size and bf%, but you're strong as hell. Keep up the awesome work.
Height: 5'9"
Weight: 201 lbs
Bf%: 8.3


madhungry
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« Reply #18: April 09, 2011, 11:14:44 AM »
 Dang man. I'm on this site like all the time and I'm still late to the party!! ??? I'm on this one!!


kroberts9
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« Reply #19: April 09, 2011, 11:52:27 AM »
kill it tomorrow til you can't move bro.
when will richmyers get a damn pic of himself, why does iamalex have a fur sweater, and when will bw and cray's mom tie the knot!!!!!

if you work hard enough you can do anything. look at me now MOM!!! you thought i would stay fat forever


kevO
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« Reply #20: April 10, 2011, 08:59:51 AM »
 Its going to be 80degrees today in Chicago, finally winter is OVER!!!! 

Got up bright and early for this one so I could spend my day outside ;D



Sundays Workout:

 Breakfast/ Pre Workout Meal
2 Glycobol 25 minutes before
Large Bowl Kashi Honey Almond Flax Cereal w/ Skim Milk
3 Hardboiled egg whites 1 yolk
Greek Yogurt


Supps:
Yok3d (90mins after meal, 2hours Pre),  Hot Green Tea w/Ginseng, Homemade PWO

WarmUp and Stretching

Incline DB Press   w/Wide Grip PullUps(slow tempo)
90x 10                       3x 15
100x 8
105x 8
110x 6

Flat DB Press   w/Close Grip ChinUps
100x 10                3x 15
110x 8
120x 6

Decline Press Machine   w/ Wide Grip Palm to Palm Pullups
3x 6-8                             3x 15

Incline DB Flyes
75x 8
75x 8 Drop Set 55x 12
Heavy Abs

10 Minutes Row Machine

30 Minutes Swimming Laps (Breast Stroke)


This is becoming one of my favorite days to workout simply because the Yok3d combo really shines with this workout. The upper body pump is ridiculous, and the vascularity is almost disgusting.   Mind you,  I only take Yok3d a couple days a week sometimes not at all, so its fun when it works. Anyways, I do all the pull ups with a nice slow tempo and get a real good stretch at the bottom. That really gets the blood flowing to your lats and with the Yok3d its like I have wings by the end of this workout.  Swimming with that pump is kind of strange, but enjoyable nonetheless.

  FOO YEA I LOVE WARM WEATHER!!! 




« Last Edit: April 10, 2011, 10:11:32 AM by kevO »
Failure is NEVER an Option.

Patience and Hard Work produces results


deumcole
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« Reply #21: April 10, 2011, 09:47:00 AM »
No butterfly? Breast stroke is tooooo easy  8)

2 questions:
1.) How do you hardboil eggwhites?
2.) How many Yok3d caps are you taking?
"A government that is big enough to give you everything you want, is strong enough to take everything you have."
- Thomas Jefferson

Violence, is forever.
Your silence, forced this war.


birdman2211
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« Reply #22: April 10, 2011, 10:44:36 AM »
Incline DB Press   w/Wide Grip PullUps(slow tempo)
90x 10                       3x 15
100x 8
105x 8
110x 6

Flat DB Press   w/Close Grip ChinUps
100x 10                3x 15
110x 8
120x 6

Incline DB Flyes
75x 8
75x 8 Drop Set 55x 12
Heavy Abs


God d*mn your strong bro!  Impressive to say the least!


Matty28
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« Reply #23: April 10, 2011, 11:14:02 AM »
Woke up and read that Chicago's weather was warm....dang wish i would of woken up earlier.


deumcole
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« Reply #24: April 10, 2011, 03:21:55 PM »
No butterfly? Breast stroke is tooooo easy  8)

2 questions:
1.) How do you hardboil eggwhites?
2.) How many Yok3d caps are you taking?

Lol
After a workout Butterfly is really tough, gotta do it when you are totally fresh, ya know?
1)  Not sure if r serious about this question.  Lmao.  I meant hardboiled eggs, just ate the 3 whites and 1 yolk
2)  Unfortunately I have to take 5caps to get the effect im looking for.

Okay I think I read the hardboiled eggs wrong then.
"A government that is big enough to give you everything you want, is strong enough to take everything you have."
- Thomas Jefferson

Violence, is forever.
Your silence, forced this war.


kroberts9
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« Reply #25: April 10, 2011, 07:33:50 PM »
great fooing workout bro! that is a sick chest day love it! bro keep up the work you the man
when will richmyers get a damn pic of himself, why does iamalex have a fur sweater, and when will bw and cray's mom tie the knot!!!!!

if you work hard enough you can do anything. look at me now MOM!!! you thought i would stay fat forever


kevO
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« Reply #26: April 11, 2011, 11:15:55 AM »
I decided to post my meals for the day since Im bored as hell.  Il post my workout later this evening.

Breakfast:
2glycobol, 1CLA Extreme, 1fish oil, multivit
Large bowl Ezekiel Cereal w/skim milk
3egg whites 1yolk
Spoonful Nonfat Ricotta
Hot Green Tea

Lunch:
1CLA Extreme, Fish Oil, CLA
Large Salad-spinach, swiss chard, broccoli, red lettuce, carrots, mushrooms
Chicken Breast(grilled)
Greek Yogurt
Hot Green Tea

Preworkout Snack:
Protein Shake
Large Apple

Postworkout Meal:
2glycobol, 1CLA extreme, fish oil, Multivit, CLA
Cedar Plank Salmon
Quinoa and Squash
2 slices Genesis Bread
Large Salad

Evening Snack
Almond Butter
2egg whites
Elite XT protein
« Last Edit: April 11, 2011, 11:23:01 AM by kevO »
Failure is NEVER an Option.

Patience and Hard Work produces results


kroberts9
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Banned Doods
« Reply #27: April 11, 2011, 11:41:13 AM »
thats alot of food bro. all good shyt, i'm on a 12hour fast before my pre-cycle blood work then its on like donkey kong 1lb boiled chicken breast baked potato steamed broccoli and a banana.
when will richmyers get a damn pic of himself, why does iamalex have a fur sweater, and when will bw and cray's mom tie the knot!!!!!

if you work hard enough you can do anything. look at me now MOM!!! you thought i would stay fat forever


bigworm89
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« Reply #28: April 11, 2011, 05:08:37 PM »
I got a lot of respect for anyone who can eat Ezekiel cereal. I had to add splenda and cinnamon to make mine tolerable and i still have half a box left from January.
Why do all Chinese people look alike?


bigworm89
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« Reply #29: April 11, 2011, 05:20:37 PM »
Your weak ass taste buds allow you to eat some crappy food that buts on strong ass muscle. Ill trade you for my sensitive nose.
Why do all Chinese people look alike?

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