Some of you requested the details from my first leg workout. INCLINED LEG PRESS 1st set, 350lbs, 15 reps. 2nd set, 450lbs, 15 reps. 3rd set, 550lbs, 15 reps. 4th set, 650lbs, 12 reps. 5th set, 750lbs, 12 reps. LEG EXTENSION MACHINE 1st set, 125lbs, 15 reps. 2nd set, 150lbs, 15 reps. 3rd set, 175lbs, 15 reps. 4th set, 200lbs, 12 reps. LYING DOWN HAMSTRING CURLS 1st set, 125lbs, 15 reps. 2nd set, 135lbs, 15 reps. 3rd set, 150lbs, 12 reps. 4th set, 165lbs, 12 reps. As I mentioned in the post, I was not as sore as I thought I'd be for doing my first leg workout in years. Which means I need to work harder on the next leg workout.

This is my "before" shot. I took this picture yesterday. I'll post one every week. Kevin

[youtube=http://www.youtube.com/watch?v=BBG9dx1jnvM]

The workout I did yesterday is posted below in detail. Back and arms are very sore today – that's a good sign. Thanks guys for helping me crank out those last two reps. My energy is down, my body is in healing mode. I feel like sleeping, but I have to fight that impulse because that'll just make it harder next time. I'm doing chest, shoulder and tri today – no excuses. I'm upping my calories to feed the muscles and hopefully help with recovery time. I'll post the video of today's workout later tonight. Triceps will be the focus. Somebody on the blog asked if tris are totally recovered from tearing back in '03. The answer is yes. And trust me when i say they're ready for some punishment tonight. Knowing you're watching is forcing me to stay focused. Failure is not an option. I feel my body changing, but I also feel my mind changing, adapting to the new stresses I'm putting on my body. I am a peaceful person, but a killer instinct is setting in, and like before, I will channel this instinct into my lifting. I will get big. I will get ripped. I will do it naturally. Again, check out the back and bi workout below if you're interested. Kevin May 28th Back And Bi Workout BACK Front Lat Pulldowns: 4 sets, 8-10 reps, 200lbs (after warmup) Rear Lat Pulldowns: 4 sets, 8-10 reps, 180lbs Seated Rows: 4 sets, 8 reps, 220lbs (Every machine is different when it comes to feel and weight.) ARMS Standing Barbell Curls: 5 sets, 6 reps 50lbs (after warmup), 65lbs, 85lbs, 95lbs, 100lbs Seated One Arm Machine Curls: 6 sets, 8 reps 80lbs, 90lbs, 100lbs, 110lbs, 120lbs, 135lbs Standing Easy Curls Cable: 4 sets, 6-8 reps, 140lbs

[youtube=http://www.youtube.com/watch?v=2Az8KP3NIAA] I measured my biceps at 18 inches. To ME that sounds small, but as you can see I had fun today. More gains are ahead. Are you feelin' it? Are your workouts better from all this? I couldn't do this without you guys. I can't wait to get in the gym tomorrow. Later.

[youtube=http://www.youtube.com/watch?v=_S9OBBeySI8]

I got a good workout in this morning, feeling a lot better. No footage, but I'm going back this afternoon for a leg workout. I'll get some footage of that so please check back tonight if you want to see it and read full details about the day's workout and my progress. (This morning I did chest, shoulders, tris, bis and traps.) Also, stay tuned for body measurements later today so we have a benchmark to look at my progress.

4 pounds gained in a few days. Hard to believe just from one workout and upping calories, and getting a 24-hour stomach thing. It's muscle memory, the calorie jump and a lot of rest. My system was empty when I stepped on the scale this morning so I believe my gain is lean.

Even I'm amazed. As many of you like to point out, I'm something of a "genetic freak." I will try to take that as a compliment. :) I prefer the phrase "genetic marvel." Either way, my genetics don't do your workouts any good. So here's something that might:

This morning I had eight egg whites and a cup of oatmeal. I plan on three more meals today, each will be two chicken breasts, two bowls of rice and mixed vegetables. There's fat in the chicken and rice but it's minimal. It's smart to keep things clean and simple at the beginning of a new program to see how your body reacts in a natural state. Then you adjust upward from there, as I'm sure I'll need to do, and I'll be telling you about it.

100,000 blog hits in one week. Something big is happening. It was not planned and not sponsored by anybody. This is a pure moment. This is me doing my thing, inspired by you – just you and me and I'm having more fun than I've had in years, believe it. Get out to the gym and let's do this together, and let me know how you're doing. Just like you, I look forward to seeing how it's going to turn out. 

Again, for footage and details of today's workouts check back with me tonight. 

– Kevin

[youtube=http://www.youtube.com/watch?v=PraGpeRlK0k]

[youtube=http://www.youtube.com/watch?v=qIKH6m5comI] Started the day with a banana and coffee. Headed to the gym where I weighed in at 206. The plan was chest, shoulders and triceps. It's been a few years, so i wanted to take it easy. Check out the video of me maxing out on bench. It felt natural to be lifting, everything fell into place. I got in early so I didn't have an audience or distractions. Thanks Lucien for spotting. The workout: Chest Flat Bench: 4 sets, (135 lbs., 225 lbs., 275 lbs., 315 lbs.) 6-8 reps, cranked out 4 reps of 315 on last set – not bad. Incline Bench: 4 sets of 6 (225 lbs.) Peck-Deck Flies: 4 sets of 8 (180 lbs.) Free Weight Flies: 4 sets of 8 (35-pound dumbells) (No negatives, I've never done negatives – more about this in future blog posts.) Shoulders Behind The Neck Press, Smith Machine: (1st set, 135lbs, 8 reps, 2nd-4th set, 185, 8 reps.) Note: Someone asked on the blog about doing these in front of the neck. Behind the neck is ideal because it works front, mid and rear delts – all three. If your front delts are lacking or disproportionate you can do some sets in front. Side Lateral Raises: 2 sets at 35lbs, then 8 sets at 40lbs. Triceps Push Downs with EZ Bar: 4 sets at 120lbs. It's a start. This simple workout was about 25% compared to my competition workouts in terms of weight, intensity and duration. I haven't done even a set of pushups in 2 or 3 years, so I needed to ease into it. The 315 max at the beginning was probably not my true max, but it showed how, psychologically, my goal was to take it easy. Afterwards, I had two chicken breasts, two bowls of rice, and oceans of water. No supplements. I'm doing this 100% naturally – no problem. Looking forward to being sore when I wake up tomorrow morning – I'll let you know. It's a humble beginning. But sufficient proof that...it's on.

Today's my first day in the gym. I'll be posting some footage of the day later on. I'm doing this steroid free. I'm coming from a low weight and I haven't trained with free weights in over four years. The muscle memory and the fact that I'll be ramping up my calories from 1,500 a day to 3,000 a day is why I believe I'm able to do 5 lbs a week. I'm going to do this safely and I'll be telling you what I'm eating and what supplements I take, if any. Kevin