@kevjg-lifts.bsky.social
bench:
20×bar, 15×135, 12×225
3×5×305
+ cluster curls
OHP: 10×bar, 3×5×185
+ curls, triceps cable
20×bar, 15×135, 12×225
3×5×305
+ cluster curls
OHP: 10×bar, 3×5×185
+ curls, triceps cable
May 26, 2025 at 8:21 PM
bench:
20×bar, 15×135, 12×225
3×5×305
+ cluster curls
OHP: 10×bar, 3×5×185
+ curls, triceps cable
20×bar, 15×135, 12×225
3×5×305
+ cluster curls
OHP: 10×bar, 3×5×185
+ curls, triceps cable
bench:
20×bar, 15×135, 12×225
2,4,5,5,4×305
+ cluster curls
OHP: 10×bar, 2×5×180
+ volume curl, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
2,4,5,5,4×305
+ cluster curls
OHP: 10×bar, 2×5×180
+ volume curl, triceps cable, fat-grip curls × machine flyes
May 16, 2025 at 8:56 PM
bench:
20×bar, 15×135, 12×225
2,4,5,5,4×305
+ cluster curls
OHP: 10×bar, 2×5×180
+ volume curl, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
2,4,5,5,4×305
+ cluster curls
OHP: 10×bar, 2×5×180
+ volume curl, triceps cable, fat-grip curls × machine flyes
squats:
10×135, 10×225, 10×315
3×405
+ cluster curls, pendulum squat
10×135, 10×225, 10×315
3×405
+ cluster curls, pendulum squat
May 14, 2025 at 7:58 PM
squats:
10×135, 10×225, 10×315
3×405
+ cluster curls, pendulum squat
10×135, 10×225, 10×315
3×405
+ cluster curls, pendulum squat
bench:
20×bar, 15×135, 12×225
3×305, 3×5×305, 2×4×305
+ cluster curls
OHP: 10×bar, 3×5×175
+ triceps cable, cable curls, machine flyes
20×bar, 15×135, 12×225
3×305, 3×5×305, 2×4×305
+ cluster curls
OHP: 10×bar, 3×5×175
+ triceps cable, cable curls, machine flyes
May 13, 2025 at 9:58 PM
bench:
20×bar, 15×135, 12×225
3×305, 3×5×305, 2×4×305
+ cluster curls
OHP: 10×bar, 3×5×175
+ triceps cable, cable curls, machine flyes
20×bar, 15×135, 12×225
3×305, 3×5×305, 2×4×305
+ cluster curls
OHP: 10×bar, 3×5×175
+ triceps cable, cable curls, machine flyes
bench:
20×bar, 15×135, 12×225
5×275,285,295,300, 4×305
+ curls, triceps cable
20×bar, 15×135, 12×225
5×275,285,295,300, 4×305
+ curls, triceps cable
May 6, 2025 at 6:49 PM
bench:
20×bar, 15×135, 12×225
5×275,285,295,300, 4×305
+ curls, triceps cable
20×bar, 15×135, 12×225
5×275,285,295,300, 4×305
+ curls, triceps cable
bench:
20×bar, 15×135, 12×225
5×5×305
+ cluster curls
OHP: 10×bar, 4,4,3×200, 7×135
20×bar, 15×135, 12×225
5×5×305
+ cluster curls
OHP: 10×bar, 4,4,3×200, 7×135
April 8, 2025 at 7:04 PM
bench:
20×bar, 15×135, 12×225
5×5×305
+ cluster curls
OHP: 10×bar, 4,4,3×200, 7×135
20×bar, 15×135, 12×225
5×5×305
+ cluster curls
OHP: 10×bar, 4,4,3×200, 7×135
bench:
20×bar, 15×135, 12×225
5×5×300
+ cluster curls
OHP: 10×bar, 3×5×195
+ volume curls
20×bar, 15×135, 12×225
5×5×300
+ cluster curls
OHP: 10×bar, 3×5×195
+ volume curls
April 4, 2025 at 6:58 PM
bench:
20×bar, 15×135, 12×225
5×5×300
+ cluster curls
OHP: 10×bar, 3×5×195
+ volume curls
20×bar, 15×135, 12×225
5×5×300
+ cluster curls
OHP: 10×bar, 3×5×195
+ volume curls
bench:
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 10×bar, 5,5,3×195
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 10×bar, 5,5,3×195
+ volume curls, triceps cable, fat-grip curls × machine flyes
March 31, 2025 at 7:12 PM
bench:
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 10×bar, 5,5,3×195
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 10×bar, 5,5,3×195
+ volume curls, triceps cable, fat-grip curls × machine flyes
bench:
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 10×bar, 3×5×190
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 10×bar, 3×5×190
March 29, 2025 at 7:35 PM
bench:
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 10×bar, 3×5×190
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 10×bar, 3×5×190
bench:
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 10×bar, 3×5×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 10×bar, 3×5×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
March 26, 2025 at 7:37 PM
bench:
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 10×bar, 3×5×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 10×bar, 3×5×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
bench:
20×bar, 15×135, 12×225
5×5×285
+ cluster curls
OHP: 10×bar, 3×5×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×285
+ cluster curls
OHP: 10×bar, 3×5×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
March 23, 2025 at 6:45 PM
bench:
20×bar, 15×135, 12×225
5×5×285
+ cluster curls
OHP: 10×bar, 3×5×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×285
+ cluster curls
OHP: 10×bar, 3×5×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
deadlifts:
10×135, 10×275
5×475
10×135, 10×275
5×475
March 21, 2025 at 9:22 PM
deadlifts:
10×135, 10×275
5×475
10×135, 10×275
5×475
bench:
20×bar, 15×135, 12×225
5×5×280
+ cluster curls
OHP: 10×bar, 5,4,4×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×280
+ cluster curls
OHP: 10×bar, 5,4,4×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
March 20, 2025 at 5:46 PM
bench:
20×bar, 15×135, 12×225
5×5×280
+ cluster curls
OHP: 10×bar, 5,4,4×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×280
+ cluster curls
OHP: 10×bar, 5,4,4×185
+ volume curls, triceps cable, fat-grip curls × machine flyes
squats:
10×135, 10×225, 10×315
5×405, 2×5×415
+ calf raises × fat-grip curls
+ pendulum squats
10×135, 10×225, 10×315
5×405, 2×5×415
+ calf raises × fat-grip curls
+ pendulum squats
March 18, 2025 at 7:02 PM
squats:
10×135, 10×225, 10×315
5×405, 2×5×415
+ calf raises × fat-grip curls
+ pendulum squats
10×135, 10×225, 10×315
5×405, 2×5×415
+ calf raises × fat-grip curls
+ pendulum squats
bench:
20×bar, 15×135, 12×225
5×5×275
+ cluster curls
OHP: 10×bar, 3×5×180
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×275
+ cluster curls
OHP: 10×bar, 3×5×180
+ volume curls, triceps cable, fat-grip curls × machine flyes
March 17, 2025 at 8:00 PM
bench:
20×bar, 15×135, 12×225
5×5×275
+ cluster curls
OHP: 10×bar, 3×5×180
+ volume curls, triceps cable, fat-grip curls × machine flyes
20×bar, 15×135, 12×225
5×5×275
+ cluster curls
OHP: 10×bar, 3×5×180
+ volume curls, triceps cable, fat-grip curls × machine flyes
bench:
20×bar, 15×135, 12×225
5×5×275
+ cluster curls
OHP: 10×bar, 3×5×175
getting back into it after the flu
20×bar, 15×135, 12×225
5×5×275
+ cluster curls
OHP: 10×bar, 3×5×175
getting back into it after the flu
March 10, 2025 at 10:04 PM
bench:
20×bar, 15×135, 12×225
5×5×275
+ cluster curls
OHP: 10×bar, 3×5×175
getting back into it after the flu
20×bar, 15×135, 12×225
5×5×275
+ cluster curls
OHP: 10×bar, 3×5×175
getting back into it after the flu
squats:
10×135, 10×225, 10×315
5,5,3×425
10×135, 10×225, 10×315
5,5,3×425
February 16, 2025 at 9:19 PM
squats:
10×135, 10×225, 10×315
5,5,3×425
10×135, 10×225, 10×315
5,5,3×425
bench:
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 3×5×190
+ volume curls, triceps cable, curls
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 3×5×190
+ volume curls, triceps cable, curls
February 15, 2025 at 6:53 PM
bench:
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 3×5×190
+ volume curls, triceps cable, curls
20×bar, 15×135, 12×225
5×5×295
+ cluster curls
OHP: 3×5×190
+ volume curls, triceps cable, curls
deadlifts:
10×135, 10×275
3×5×475
10×135, 10×275
3×5×475
February 13, 2025 at 9:44 PM
deadlifts:
10×135, 10×275
3×5×475
10×135, 10×275
3×5×475
bench:
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 3×5×190
+ volume curls, side shoulder raises × triceps cables, machine flyes × curls
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 3×5×190
+ volume curls, side shoulder raises × triceps cables, machine flyes × curls
February 12, 2025 at 10:51 PM
bench:
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 3×5×190
+ volume curls, side shoulder raises × triceps cables, machine flyes × curls
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 3×5×190
+ volume curls, side shoulder raises × triceps cables, machine flyes × curls
squats:
10×135, 10×225, 10×315
3×5×425
10×135, 10×225, 10×315
3×5×425
February 10, 2025 at 11:08 PM
squats:
10×135, 10×225, 10×315
3×5×425
10×135, 10×225, 10×315
3×5×425
bench:
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 3×5×185
+ volume curls
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 3×5×185
+ volume curls
February 9, 2025 at 9:19 PM
bench:
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 3×5×185
+ volume curls
20×bar, 15×135, 12×225
5×5×290
+ cluster curls
OHP: 3×5×185
+ volume curls
deadlift:
10×135, 10×275
5×455,465,475
+ arms
10×135, 10×275
5×455,465,475
+ arms
February 7, 2025 at 10:36 PM
deadlift:
10×135, 10×275
5×455,465,475
+ arms
10×135, 10×275
5×455,465,475
+ arms
afternoon:
bench: 20×bar, 15×135, 12×225
5×5×285
+ cluster curls
OHP: 10×bar, 3,4,4×185
evening continuation:
OHP: 10×bar, 5×5×185
+ volume curls, triceps cables, lateral shoulder raises, curls
bench: 20×bar, 15×135, 12×225
5×5×285
+ cluster curls
OHP: 10×bar, 3,4,4×185
evening continuation:
OHP: 10×bar, 5×5×185
+ volume curls, triceps cables, lateral shoulder raises, curls
February 7, 2025 at 3:04 AM
afternoon:
bench: 20×bar, 15×135, 12×225
5×5×285
+ cluster curls
OHP: 10×bar, 3,4,4×185
evening continuation:
OHP: 10×bar, 5×5×185
+ volume curls, triceps cables, lateral shoulder raises, curls
bench: 20×bar, 15×135, 12×225
5×5×285
+ cluster curls
OHP: 10×bar, 3,4,4×185
evening continuation:
OHP: 10×bar, 5×5×185
+ volume curls, triceps cables, lateral shoulder raises, curls