LevroneTransformation#5•Cardio/Meal/Chest/Shoulders/Tris
Welcome to day one of the new quest to get down to a lean, mean 220 lbs. Now that I can bench 405 and squat 500, I'm ready to cut down to a balanced, spartan warrior physique that can handle anything.
Today was about high reps, hard work, flexing and squeezing. Pumping the blood into the capillaries and working the cardio.
Felt awesome to be back in the gym banging out a full workout for the LevroneReport.com.
This is just the beginning, I never take my goals lightly, I'm in to win and I hope you come along for the ride. This is about chasing down goals, whatever they are, and if we stick together, nothing can stop us. Let's do this.
The Train With Levrone YouTube contest may be closing soon. Try to get your video in by this weekend for a chance to join my roster of champions along with Andrew.
[youtube=http://www.youtube.com/watch?v=9i5MF3bU8mU]
CHEST
Flat Bench: 225 lbs, 4 sets, 15 reps
Incline Bench: 225 lbs, 4 sets, 8 reps
Cable Crossovers: 70 lbs, 6 sets, 20 reps
SHOULDERS
Smith Machine Behind The Neck Press:
225 lbs, 4 sets, 6 reps
Side Lateral Raises: 40 lbs, 4 sets, 8 reps
Alternating Front Raises: 25 lbs, 4 sets, 15 reps
TRIS
Tricep EZ Curl Bar Pushdowns: 125 lbs, 4 sets, 30 reps
Loading ...
Children's Heart Foundation
Great to see this blog is going to continue! Thank you for all your videos so far.
If my vote counts I would like to see you train Bronson Brown and help him win some shows in 2010!
Out
Right there with you Kev – will have video recorded and uploaded this weekend.
Did the same workout today…we are all training with you man thanks for everything. VISUALIZEEEEEEE!!!! IT WORKSSSS
Kevin…PERFECT VIDEO…well balanced…its got the cardio…the meal and the workout!!! THAT’S WHATS UP LEVRONE!!!!!
How much time did you rest between the cardio and the gym training?
Nice this will be my favorite transformation so far.I need to get ripped too. The weight you using is perfect for me too.Ha the only problem is you fly by me that last quarter of the transformation.That shows me how you are a true pro man.
great to see more full body training. I did the workout you gave for Andrew this week for chest shoulders, tri’s on monday, it was great. good work
Kevin,
I picked up something I have never seen by watching you do this workout. It was the way you turned the dumbells in while you were doing your alternating front raises. I really enjoy picking up this stuff so I can use it to tweak my workouts.
Keep giving us the little details like that, it really makes the difference.
Thanks, Dave
Did I manage to miss the part where you disclose your current weight?
– Ash
Hey Kevin, you said in your video that you want to get down to 220lbs, what are you currently at? One more question. During a cutting phase, What are the benefits on doing cardio on an empty stomach compared to doing cardio post workout or at another time in the day several hours from lifting?
@Kevin – isit best to go for high reps on alternating front raises, or to stick to the 6-8 rep range for getting them delts like cannonballs!?
cheets
cheers**
That’s what’s up Levrone! Great to see you hit the gym again and as always ridiculously strong on the shoulder press.
I agree with Hollander, I’m always amazed at your shoulder press strength. 225 like it’s nothing = craziness! Glad to see you back at it too man, always been a huge fan!
Yeah, Kevin. Your traps and shoulders really stand out. I also noticed you got some beef goin’ on with those legs, man. Especially when you were out walking. Amazing how your body responds to anything you do.
It is good to see you back in the gym like the days when you were bulking and cutting. Kinda missed that. Awesome video, thx.
Great video kevin! your transformation has been incredible since you started a year ago, truly inspiring.
Excellent video! You invested a lot of effort into this! All day champions in the video of ten minutes, amazing! It is good to see the machine in action!
Thanks again!
my lateral raises’ form sucks so bad when compared to yours :S and the weight is not to cool either… how did you managed to get shoulders so strong?
anyway, great vid kevin
Kevin legend levrone- im a huge fan of the blog, ever since its started, ive tried to buy a t-shirt and a photo but for some reason, its not allowing me too..can you look into this for me….and…..you know what would kill it,you know what would really take this whole natural thing to the next level…..A NATURAL SHOW BABY!!!!…hows about it Mr L …..you’ve showed the world your a bodybuilding great, how about becoming great natural pro? ps- dont forget to look into the purchasing problem for me….AJAY!
Yeah indeed you are a true legend Kevin. Damn, you look good in this. Trust me bro, this is nearly perfection ;D
It´s almost weird that you can look like this natural.
But i know that you can do even better, so i hope to see more of these excellent and motivating ~10 mins training videos. I love them^^
Your arms are godlike!
Thats fucked up!!! how a anyone can train all those reps on half a sweet potatoe and a bit of broccoli!!! is fucked up!!! its not wright it shouldnt be possible!!!
@mark uk – HAHAHAHAHAHAHAHA!!!!!!!!!! thats what i thought! I need a bucket of porridge and half a tub of NO explode to get me going for those kind og weights. Only kidding of course but you get my drift….
Looks like your Benchpress bar including the weights is made of plastic because you press it so controlled like a machine. Awesome, i had to watch the video 3 times LOL.
@ kev – so in this cutting phase your calorie intake is still the same? You just add cardio training and go for more reps, right? How long do you expect it will take to reach 220 lbs?
Great vid again… I know you’ll be running soon enough, Kev… Keep it up.. And wrt ‘train with Levrone’ vid… I got something special lined up… Hehe… Need to film it, but it’s already done in my mind…
Excellent article! your transformation is amazing!!!!
Kevin is the best, i repeat it all the time , every day when i am training with my friends.
You’re an example for me in training and in my life! Great guy Muscle Machine!
@Phil yeah i get what you mean! that bit of potatoe and broccoli wouldnt of got me! past the warm up! hahaha @Kevin that isnt all you had! you must of had a protein shake aswell! i mean come on! woman eat more than that
Three quick questions, Kevin.
1) Why are you eating both broccoli and sweat potatoes versus one or the other
2) How did you cook them
3) In another video, you were eating grilled chicken breast with BBQ sauce. Do you ever eat eggs with condiments?
Thanks!
How much rest time are taking between sets? Some of your sets are heavy, some are high rep. Does your rest time vary? Also, your guns are huge, what are they measuring at?
@Kevin: Did you took a pre-workout shake (LevrONE Formula) or went to gym with only your 1st meal in the stomach? Thanks
Great Vid.. I noticed also your legs were blown up pretty good ~!
Yo Kevin, great stuff man! getting the whole picture of what you’re doing is sweet as those potatoes you were eating..
question: do you use pushdowns to build tris or just to cut them/get in that detail, or maybe both?
i feel like i’m brainwashed when it comes to building size to the triceps;evryone keep saying, you must do narrow bench and dips,there aint no other way if you want serious size to the tris..but you seem to rely solely on regular bench and pushdowns…my triceps lag a bit,looking to build em up asap..
that’s what i’m talkin bout kev. great training.
Kevin, is it true that your weight was ~220 lbs on 1992 Mr Olympia? If it is, does it mean that your goal is look similar now?
Cant open the video. WASSUP
great vid kev, i love the way you train bro you are the greatest, not only because of the physique, you are a great person also, i got a tatoo on my thigh and it says Maryland Muscle Machine. jajajaja keep visualizing baby you got it, i am planning on competing in march i am also cutting on your side baby. peace.
@damond… what is wrong with eating broccolli and a sweet potato together? broccoli isnt usually included as a calorie or carb count because things like broccolli, green beans and asparagus are mainly water and fiber with very few calories. you would have to eat pounds and pounds of that stuff a day for it to really make a difference in your overall calorie count. even then it is some of the best calories next to protein you could get. sweet potato is a slow digesting carb that gives your body energy instead of a sugar that comes with a quick rush of insulin and then crashes making you feel tired and store most of that as backup fat unless its right before or right after a workout when you burn it off.
this guys just so fucking sick!!!
wow i like the idea about starting out walking and slowly get in to eat! on a empty gut? dont u feel really tired and a little sick when u do that kev! dont u have a light shake or something before ?? and i love the way javier has a tattoo of the maryland muscle machine lol thats pretty hardcore ahahahah cant believe that!! this blog was very intresting and had it all with the meal and training everything ! so how many of thos meals did u have in that day ?? anyway kev im off to work my arms and have the levrone look!!!!!! and oo i love the way u wear that black t shirt alot u look so hardcore dude !! u simply just look so full blown!! ba boom!!!!!
Whew… I’m just glad you took some time to go back to conditioning instead of trying to hammer curl 200 pounds or sumthin’…
Great video though. I am looking forward to employing the correct hand hold on the lateral raises…
Thanx again Kevin!
KEVIN,
Well you managed to do it again! I am so excited about this next transformation that I can hardly contain myself. You are the greatest and you prove it over and over again. I guess that for a champion like yourself, it just comes naturally. I am lagging behind when it comes to all of the challenges, but this actually works better for me because I get more time to visualize success!
Thank you so much for inspiring us all! I am so impressed with your ability to repeatedly set challenging goals and meet them in a reasonable amount of time. I know that your are a professional and it helps us all learn the ropes just by watching.
Keep up the great work Kevin!
Peace,
Brandon
‘A tattoo on my thigh that says Maryland Muscle Machine’ I hope ur from Maryland or that would be just weird.
Dammm kev full blown in the House! cool to see some training video’s after such a time. thanks for the training and eating advice on the vid! that’s really helpful
man.. i wane look like that
gr. Paul
Lookin’ good already bro.
For some reason I think you were thinking about your “glory days” during this workout…I dunno, when you started the cable crossovers and from then on it looked like you felt you were back in that “zone”.
Kevin my man.what are you doing here is just amazing!I just watched few videos on youtube and I have to say.how the f… they never let you win Mr.olympia? I’ve seen these videos many times but today I got special upset about it.Im not surprise you dont want to compete again.at least not at Mr.olympia.
anyways I wish you the best cause you are the best and thanks again for doing all this.
@norweigain
Im missing your comments…come back and same for Jovan
Thanks for the comments guys, I can’t respond to all of them but I read every one of them and I’m fired up.
@Steve, starting weight is 235 at midday after eating. Cardio on an empty stomach in the morning is the most efficient way to burn fat because your body has fasted for 12 hours and uses the fat stores for energy instead of the food you eat.
@PhilB: this time I did not drink the formula, it’s been a while since my last full body workout and out of habit I like to get a clear baseline read of where I’m at before I start adding in supplements. Because I’m all natural I will start having to rely on the formula for this and I’ll be sharing all that with you as it comes up.
Man, you’re doing incredible thing. I can’t believe that you can regain your form so fast with such passion and commitment and after all, you’re already 40+ yrs old.
Congatulations Kevin, you really are a true champ !
Hey Kev…this vid was dope…Lookin good dude…keep up the hard work triple M….
Watch out everyone. Kevin is going to compete again. I can see it.
Got a question for you kevin! Do you recommend M W F, or 3 days on 1 off, for maximum mass gain? If you could chose 1?
Hello Kevin, it is great to see you training again your entire body. Now I am back on following you on regular basis because I fpersonally found a little boring see you training one body part as a power lifter. Transformation for me is what you are starting to do again.
Thanks, as usual show us always your meals! very important
Much respect tried to stay with you and it was hard 225×15/ 225×15/225×9/225×9 incline 185×10/3 sets cable crossovers 70 x12/4 sets had to do my biceps i am still adjusting to this knew workout.I know your shoulders will blow me out!Got my vid recorded now I got to drive out to my buds house download it on his pc then email myself….im getting a cam screw this,lol I would rather buy 3 of your new Ts.
perfetct form on the bench! love the video kevin that was inspiring!
keep it up babay
awesome dude! full of energy too!
hey kev. great work.
btw are you coming to the fibo in germany this year?
greetz from Netherlands
Yeah Kevin that would be great. Come the fibo please, i only have to drive about 50 km
edit: I will only be there if you sell some badass Levrone-hoodys.^^
Wow keV this is it bro! You flew through that workout lol keep it up man can’t wait to see more!! Peace
I have a question Kevin, I drink a 750 ml bottle of water every day I know this is poor but I don’t really know if tap water is just as healthy what do you think? If you think it’s all right then I’ll feel fine lol and start drinking at least a gallon of it a day !
@Kevin: Thanks for the input. Btw, can’t wait to give a shot at your formula! If you need testers, I’ll be more than happy put money down to get in. I spend soooo much money anyway trying various supplements (now starting to settle to the few that truely works for me) and i’m always on the lookout for great stuff.
@Danny-Northern Ireland
In case Kevin doesn´t answer: 750ml a day is really poor yeah^^
You should definately drink more water. It depends on where you live. In some towns, tap water is clearer than mineral water in bottles. At least i can say that tap water SHOULD be healthy enough to drink and i bet that drinking some additional tap water is in every case more healthy than only 750 ml. I hope i could help you
(if you want to be sure you can take a sample of your local tap water and bring it to a laboratory)
OMG, 750ml. I drink around 1l only during the training…
Kevin’s bringing that size back.
His arms are starting to look so much like they used to.
Natural or not, I can’t wait to see him at his old size, or crazy close.
NOONE comes close to Kev’s look, and the Bodybuilding world desperately needs him back on so many levels.
UK tap water is fine. I drink 5 to 6 litres a day from the tap. This is sourced from Buckinghamshire (home) and London (work) and never had an issues with it. You can visit the website of your local water board and they should have located somewhere on their site a report on their tap water i.e. ph level, chlorine, metals etc in 100ml of tap water.
Good luck Kev. I have a similar goal for 220lbs at 6% BF. I’ve been dieting for the last 3 months, and this cardio sucks…
@ spacemarine and Keith. Thanks a lot guys for the info!
@Jovan.I focus on milk lol I love it, I drink about 15 glasses of milk a day and the bottle of water during training.
Check it out – Derek Poundstone missing a 605lb front squat twice and then getting it on 3rd attempt (this was after some bad ass squats). Squats start at about 12mins (b4 is the deadlifts).
http://mdtv.musculardevelopment.com/train-w-pros/2644-derek-poundstone-and-evan-centopani-pulling-deadlifts-at-golds-gym-new-haven-ct.html
@Danny
Milk is ok, i also love it. BUT: Never take milk fpr fluid replacement. I know it is fluid but milk is by definition a food product. So i hope you will drink more water or tea in future ;D
@Spacemarine. I do drink tea alot aswell as the milk lol.
Well, i think then we have no real problem^^
LoL great thanks bro
How long are we waiting between sets I think it was two mins but that high rep stuff killls.How Levrone can do what he does makes me jelous…..Ya Kev get on stage again you can blow everyone away if your gona be 220 at 6 percent BF I can only imagine what you could do for the Olympia.Has it ever crossed your mind to make a comeback?I am addicted to this blog!I am puting a better vid up by tomorrow,hope you understand some of us are Dinasours at this tech stuff and unfortunatly not as smart as you.Pease to all Marty in Seattle!
Great balance in your regiment there Kevin. Leonidas would be proud!
Hey Kevin. What would you suggest be a good workout for someone who has pec problems? I dont want to push it or go to heavy. Lately I have been doing higher reps and lots of volume type training. I want to make sure I am not overworking my chest though. Any suggestions?
Great work-out kev . Keep up the good work !!!!!
Greets from austria
What up guys?Kev my vids up under sandhop555.I would love some help!By the way in the last year I went from 230 and fat all the way down to 209,now im 226 with more muscle than ever.Im 36 with wife and kids and company,and your blog thats my life baby!
Hello. This is kind of an “unconventional” question , but have other visitors asked you how get the menu bar to look like you’ve got it? I also have a blog and am really looking to alter around the theme, however am scared to death to mess with it for fear of the search engines punishing me. I am very new to all of this …so i am just not positive exactly how to try to to it all yet. I’ll just keep working on it one day at a time Thanks for any help you can offer here.
kevin any tips on how to bring your flat bench incline and behind the neck press around the same ? bench is in front then incline then shoulders!
I concord with your thoughts and will surely look forward to your emerging updates
Really great information on the issue. I checked your blog while browsing google. I totally admired the article.
On that point is manifestly a good deal to discover about the subject. I believe you hit some firm tips
I like the layout of your blog and I’m going to do the same thing for mine. Do you have any tips? Please PM ME on yahoo @ AmandaLovesYou702
Nice workout Kevin – I was always a big fan (I still think you were robbed in Helsinki!) . I didn’t lift for about 4 years and just started again. Watching you motivated me a lot. Basic compound movements with free weights were always my bread and butter. Keep up the great work!
Been following your blog for 4 days now and i should state i am starting to enjoy your blog. How do I join to your web log? weight lifting supplements
A good quality write-up having fantastic details. Cherished it.
You appear like a professional in the domain. Nice?
Hi really educational article! Pleasee carry on this awesome work.