Legs

Bulldog Transformation • Full-Blown Compound Mass Building

by  • December 1, 2011 • 40 Comments

Hard core strength and mass training here at Gold’s Gym in Owings Mills, Maryland. Bulldog Rob in the house. 4 sets of 4 reps, 320 lbs on the bench.

It takes full blown focus, visualization and belief in yourself to attack this kind of weight, and Rob’s charging forward in his very own “strive for 405,” for one rep. TLR veterans here will recognize that phrase. Today Bulldog was victorious with 320 lbs.

These massive compound exercises are turning Bulldog into a monster from the inside out. The squats and deads actually help the bench, too – it all fits together.

When compound mass achievements create a solid champion scaffolding, Bulldog (and you following along) can really start to chisel and pack on insane muscle.

But today it’s about insane focus. Rob’s dead lifts at the end of this video are some of the most insane reps ever shown on TLR. He’s discovering that deep reservoir of strength and power. If you dare attempt this kind of audacity in the gym, be careful and train with a professional.

What’s the secret to success? It’s not magic. It’s not a secret. It’s simply the act of getting in a zone and moving forward. With bodybuilding, when you start to see results, the effort you continue to put in is self-perpetuating.

The more results you see, the more you can’t wait to feel the steel. So whatever you do in life, get over the hump of adversity, gut it out, and give yourself a chance to taste the fruits of your labors; the rest will take care of itself.

Peace,

Kevin

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Check out this link with Shawn and Flex on the World Masters. 

December 10th, join me at the Miami Florida Master’s Show, with Shawn Ray, Lee Haney, Dorian Yates, Dexter Jackson, Ronnie Coleman and more. – Kevin

 

Rob (Bulldog) Transformation • Chest & Deadlifts

by  • November 21, 2011 • 51 Comments

Rob’s drinking purified raw eggs in this video. Doesn’t have time to mess around. I’ve been there, I know what it feels like. Do you? Rob’s taking nutrition seriously and takes you through a whole day’s worth of eating, so can see exactly what’s up.

Bulldog’s training hardcore, flat bench with 315 lbs, visualizing and banging it out heavy, 4×4, Levrone-style. Ready to move up to 325 lbs for the next bench workout, 4×4. That’s what’s up.

Deadlifts in the house for those who have been asking for years, super-low 2 rep sets, hardcore.

Anyone who challenges Rob better be able to back it up with more than talk. Rob’s taking this transformation dead seriously. Hardcore moves, low reps, heavy weight, bench, squats, deads, and razor sharp discipline with nutrition.

This is the real deal and now’s the time to jump on board before this party leaves without you. Let me know what’s up. Yes, I’m in the Bulldog’s corner. But I’m in your corner, too. Always.

Peace,

Kevin

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Rob Transformation • 1st Leg Day

by  • November 18, 2011 • 29 Comments

You can’t ignore the correlation of squats with total body strength. Nobody wants to get injured, but if you do it right, with the proper weight, you’re going to make great leaps in overall strength, and natural testosterone production.

If you’ve been taking a break on squats for a few years, or you’re one of those guys who ignores legs, get back into squats and feel like a beast in no time.

Rob the Bulldog knows this. That’s why he’s stepping up to the plate and giving me what I want in these sessions. He, perhaps like you, represents an imbalance in full body strength. With simple, controlled movements and discipline, he’ll get there with a vengeance, I have no doubt. So will you.

Safety first – we use the stool for spotting and range of motion check. As the weight got more intense, I had to step up and spot.

Rob fought like a warrior on his last set, full blown, for himself and for you, the people of TLR watching at home. 15 lbs of lean muscle, TSSSHHBAM! Show Rob some support for this badass goal.

Todd Swinney on the microphone with the play-by-play, bustin’ out the physiology and insight. If you have more questions, you know where to type ‘em.

Peace,

Kevin

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BREAKING NEWS: 90-DAY CHALLENGE

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Rob Transformation, Workout #1, HEAVY/COMPOUND

by  • November 14, 2011 • 31 Comments

I’m very proud to present this video. A culmination of so much that we’ve done on TLR. Having Rob take the punishment frees me up to do what I love doing, getting into more training details and taking him to task with the iron, pushing him and propelling him forward.

Plus, we got Todd Swinney in the house doing what he does best – narrating the finer points, keeping it pro-grade, detailed and world class.

Rob is the perfect guy to take on this transformation. He’s coming into this with plenty of hardcore attributes and has demonstrated the mental toughness and discipline to be a fantastic warrior for TLR. He handled these crazy heavy weights today with grace and determination, as you’ll see below.

I have complete faith that Rob will do what needs to be done to get into that deep, mental place where he can put the knowledge he’s receiving to optimum use.

We have Raul Cruz in the house, bringing the excitement and energy to the transformation with his shockingly professional production and editing skills. He is also the newly crowned admin to the TLR forum – so big shout out to our friend Raul Cruz. Iron will, heart of gold.

Most importantly, we have YOU. You have stayed with me all these years, and you’re here, yet again, to see what’s up, to see what you can take out of this blog, to see if you can turn these glowing pixels into real, solid, living breathing mass and excellence on your body. Once again, I’m doing my part, along with Rob, Todd and others. Now, it’s time for you to do yours.

Peace,

Kevin

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Knowing Your Enemy

by  • October 13, 2011 • 47 Comments

In this game, you have to know the enemy so intricately, so intimately, that you can’t help but love it. The enemy I’m referring to: PAIN. When I feel myself losing sight of the enemy, I put myself through the paces. If you recall…900 yards of snow lunges.

Did we go too far here? Let me know, below. I didn’t set out to demoralize the young man. I simply set out to take him to a level of pain commensurate with his stated goals. He did a great job and fought like a champion.

Next time he approaches the iron temple, he will do so with a new level of wisdom and humility, and he, like many of you, will perhaps walk the path…of the champion.

Back training video coming up next.

Peace,

Kevin

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Glute/Hamstring Tie-In Training

by  • July 3, 2011 • 63 Comments

Here’s something we never talked about on TLR. New techniques to isolate that glute/hamstring tie-in. If you’ve been ignoring this important component to having a complete physique, now’s your chance to develop in this area.

Once again we have Todd Swinney in the house. We’re seeing a lot of Todd lately because he’s a long-time friend and he’s back in MD. We’re very lucky to benefit from his experience and perspective on some new things we haven’t touched upon yet in this blog.

4th of July is tomorrow (American Independence Day) and then it’s back in the gym to keep this transformation going. I’m trying to get down to 5% body fat by adding muscle and losing fat. I’m currently at 8.6% for those of you who haven’t been keeping up.

4th of July is about taking back your freedom. It’s about fighting the powers that be. Sometimes those powers can be your own complacency, your own lack of vision, your own negative attitude. Sometimes you can be oppressed by layers of fat and too many days without working out.

If you’re celebrating this weekend, try to realize that each explosion of fireworks is about fighting the impossible fight and winning. “The bombs bursting in air, gave proof through the night, that our flag was still there.”

Never stop believing that your flag is still there. At any age, after any injury, after any setback, your flag is still there. Todd knows it. I know it. And the community at TLR knows it. There is always hope. We will fight bravely, together, and win our independence from oppressive mediocrity.

Peace,

Kevin

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Thanks to Raul Cruz for editing this video.

Road To Levrolympia ’11 • Leg Day

by  • March 24, 2011 • 31 Comments

So much goes into training, and sometimes important details are taken for granted. Intermediate lifters still swing the weight on leg extensions, for example. If this describes you, then this changes today.

It’s not enough to watch these videos and get fired up to hit the gym. You also have to make a pact with yourself that what you learn in these videos will be applied with strict discipline.

That doesn’t mean you have to be banging out 160lbs on leg press. Someone doing 40 lbs the RIGHT way is more like a champion (and will realize more gains) than someone doing 160lbs the wrong way.

This month has been a time of ramping it up. Coming off of the Arnold has brought some of that old fire back. My days are consumed with visualizing my physique being bigger, better and more shredded than it was during last year’s Levrolympia.

That’s obviously no easy task, so I ask for your support and involvement to help me make that happen. Show the community that you’re putting the hammer down and going for broke. Show me what’s up, together we will surprise everyone.

Peace,

Kevin

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Leg Press
10 plates each side
9 sets, 10 reps

Hack Squats
3 plates each side
8 sets, 8 reps

Leg Extensions
160 lbs
8 sets, 6-8 reps

One World Transformation • 24 Sets on Leg Day

by  • March 16, 2011 • 15 Comments

So what happens when you get to the gym and somebody’s camping out at your favorite piece of equipment or using the one bench or rack that you need. It’s always an option to “work in,” but sometimes that can get in the way of your focus.

Are you going to stand around and wait? No. You’re going to improvise – strategize another way to get the job done. We’ve all been there, and today was a prime example.

The squat rack was flat out occupied. So I came up with a crazy challenge and went after it: 24 sets of legs at 8 heavy reps per set.

Chances are I got more of my workout than that squatter over by the squat rack. My reward? Pain tomorrow. The kind of pain that let’s me know I’m growing.

Levrolympia’s on the horizon, and working legs this way will boost natural testosterone levels and help with overall development. Anything I can do to naturally bring myself up a level – for when I peel the shirt off once again on the LevrOlympia stage.

This is the year that Rick, Andy and others who have been training steady for a whole year are going to give me a run for my money, because at LevrOlympia…improvement is the main measure of a champion.

Peace

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Leg press, 8×8

Hack squats, 8×8

Extensions, 8×8

One World Transformation • Single Leg Training

by  • February 23, 2011 • 20 Comments

Once again, this past weekend was a tough one, having lost a few friends. However, both men would have likely wanted us to keep training, and that’s what we’re going to do.

Single leg training – if you’ve never done it, here’s your chance. Most athletic moves are done on one leg at a time, so there are plenty of reasons to try this out, and mastering this will definitely help you improve your squat and balance. Execute this correctly and be careful.

Peace,

Kevin

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