"Learn from the pros, but don’t copy them.
Don’t let the pump subside; don’t lose your intensity!"
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Photos:

Profile:

Name: Kenny "FLEX" Keuscher
Started training in: 2006
Best Result: International German Championship 1st place Bochum/Germany
Height: 183 cm
Off-season weight: 110 kg
Contest weight: 95 kg
Chest: 130 cm
Arms: 51 cm
Waist: 75 cm
Thighs: 71 cm
Calves: 50 cm
Best bench press: 220 kg
Best deadlift: 280 kg
Best squat: 260 kg

RESULTS:

2006: Regional Championship (Juniors) 1st place
Regional Championship (Juniors) 2nd place
International German Championship Wiesloch/Germany (Juniors) 3rd place
2009: Hessian Heavy Weight Cup Giessen/Germany(Open Class) 1st place
Regional Championship (over 90kg) 1st place and overall
German Championship Gersthofen/Germany (over 90kg) 1st Place
2011: Regional Championship Grand-Prix Hessen&Rheinlandpfalz Friedberg/Germany(over 90kg) 1st place and overall
International German Championship Bochum/Germany (over 90kg) 1st Place
Goals for 2014: Earning my Pro-Card at the World Championship and be a good Pro in the future.

training:

Kenny’s training advices

1. Find the routine that works best for you. Learn from the pros, but don’t copy them. I followed Arnold Schwarzenegger, Jay Cutler and others, but the time came when I had to modify those lessons to do what worked best for my body. Listen to your own body. You will find that some exercises your idol uses won’t necessarily work best for you.

2. Don’t overtrain. Yes, there is such a thing. It’s possible to burn a muscle to the point where it no longer fires. If you’re using heavy basic free-weight exercises and going to failure, 16 sets per muscle group are enough.

3. Ideal repetitions are 8 to 12, but push the weight. Make sure the eighth or ninth rep is a failure rep; then, use a spotter for forced reps. If I can get 12 reps without a spot, it’s time to increase the weight.

4. Rest between sets only long enough for my training partner to do the set. Don’t let the pump subside; don’t lose your intensity. Your body and your mind need to retain the sensation of the previous difficult set.


Monday: Back
Pulldowns to front 4 x (8-12)
One-arm Dumbbell Rows 4 x (8-12)
Hammer Strength Seated Low Rows 4 x (8-12)
Seated Cable Rows 4 x (8-12)
Lumbar Crunches 3 x (12-15)

Tuesday: Arms
Drag Curls 4 x (8-12)
Decline Lying Triceps Extensions 4 x (8-12)
Machine Preacher Curls 4 x (8-12)
Rope Pushdowns 4 x (8-12)
Dumbbell Curls 4 x (8-12)
Cable Overhead Triceps Extensions 4 x (8-12)

Wednesday: Off

Thursday: Quads & Calves
Leg Extensions 4 x (15-20)
Leg Presses 4 x (8-12)
Reverse Hack Squats 4 x (8-12)
Walking Lunges 4 x 50 feet
Leg Extensions 4 x (10-15)
Standing Calf Raises 4 x (12-20)
Seated Calf Raises 4 x (12-20)

Friday: Chest & Shoulders
Smith Machine Inclines Presses 4 x (8-12)
Hammer Strength Decline Presses 4 x (8-12)
Incline Dumbbell Presses 4 x (8-12)
Machine Presses/Flyes 4 x 50 feet
Dumbbell Side Lateral Raises 4 x (8-12)
Wide-grip Upright Rows 4 x (8-12)
Smith Machine Overhead Presses 4 x (8-12)

Saturday: Hamstrings & Calves
Lying Leg Curls 4 x (8-12)
Seated Leg Curls 4 x (8-12)
Stiff-Leg deadlifts 4 x (10-15)
Leg-press Calf Raises 4 x (12-20)
Seated Calf Raises 4 x (12-20)

Sunday: Off

Diet:


Meal 1 (7 AM):
1 cup of dry oats mixed with mineral water
1 cup of egg beaters
Cardio 30min
Cardio 30min
MJS with RASP

Meal 2 (9 AM):
Pro6 in shake
40 grams of carbs from cream of rice, grits, or oatmeal.

Meal 3 (12 noon):
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 oz. chicken, turkey, or lean fish
Krealka max

Meal 4 (3 PM):
Same as Meal 2
GlutamaX Warrior

Meal 5 (6 PM):
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 oz. chicken, turkey, or lean fish.

Meal 6 (8 PM):
Same as Meal 2
Superior Whey Core in shake
Kenny "Flex" Keuscher