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KevinStarke
03-16-2008, 10:49 PM
Since I messed my shoulder up I got very busy with other things and honestly have not touched a weight in months. With springtime rolling around again and some other things that have been going on in my life I'm starting to get the bug again.

For starters i'm getting back in to the gym and I also plan to purchase a nice lightweight street bicycle since i've become pretty interested in biking as a form of cardio.

Here's a basic outline of what I plan to do at the moment...

Monday: Heavy Upper Body
Tuesday: Heavy Lower Body
Wednesday: Yoga/Pilates + Some form of cardio
Thursday: Light Upper Body
Friday: Lower Body Plyometrics + Gripper Work
Saturday: Yoga/Pilates
Sunday: Cardio and Upper Body Plyometrics

As for what exercises I plan to do each session i'm not entirely sure yet and will figure it out as I go along in the beginning i'm interested in trying some new things.

Good to be back and plan to stay injury free hah. :ninja:

Lones Green
03-17-2008, 03:55 AM
its been awhile. i almost forgot about you :thumbup:

KevinStarke
03-20-2008, 07:11 PM
I'm small, weak, and my endurance is terrible. Definitely gonna take a little bit to get back in to decent shape but I think im finally ready to get back in to a full swing commited routine, just gonna have to keep my diet in check.

Starting out real slow and real light, gonna ease into a set routine as I figure out which exercises I'm gonna focus on for the first training cycle.

Light Upper Day:

*Light Stretching*
*Rotator Cuff Stuff*
*KB Stuff*

Incline DB Bench -
35 x 12
50 x 10
60 x 10
60 x 10

Dips -
x 15
x 15
x 15

Pullups -
x 8
x 8
x 8

DB Rows -
35 x 10
40 x 10
40 x 10
40 x 10

DB Shrugs -
40 x 15
40 x 15

*KB Stuff*
*Rotator Cuff Stuff*
*Foam Rolling*
*Stretching*

As you can see this was quite the brutal workout. Nothing felt particularly heavy my endurance was just crap and as I said i'm gonna really ease in to some decent weights instead of jumping back in like I usually do, the focus of this cycle is to stay injury free.

Sidior
03-20-2008, 07:28 PM
Glad to see you posting again bro!

Coke
03-21-2008, 06:06 AM
Off to a good restart Kevin.

KevinStarke
03-21-2008, 11:36 AM
Thanks guys feels good to be sore again.

KevinStarke
03-24-2008, 07:36 PM
Tonights workout was pretty sad, but it could be worse. My 15 year old brother is currently stronger then me so all the more motivation to get back to where I was or at least close to it. 2 Things I noticed tonight was..

1. My wrists have gotten weak as balls, especially my right one.
2. My right side bloated up and fatigued earlier then my right, no apparent strength differences though.

Heavy Upper Day:

*Rotator Cuff Stuff*
*Hip Loosening*
*Dislocates*
*Light Stretching*

BB Bench -
45 x 15
135 x 10
185 x 8
205 x 5
205 x 5
205 x 5
225 x 5

Rack Lockouts -
45 x a bunch
225 x 5
275 x 5
315 x 5

Standing DB Press -
25 x 10
30 x 8
35 x 8
40 x 8

Standing Lat Pulldowns to Stomach -
x 10
x 10
x 10
x 10

Seated Low Cable Rows -
x 8
x 8
x 8

Bent Over Reverse DB Fly's -
x 8
x 8
x 8

DB Raises -
x 10
x 10

DB Shrugs -
x 12
x 12
x 12

DB Hammer Curls -
x 5
x 5
x 5

Cable Curls -
x 12
x 12

*Dislocates*
*Rotator Cuff Stuff*
*Foam Rolling*
*Stretching*

First time doing BB bench in many months and felt very strange. I no longer use an arch since I no longer plan on competing but it felt great to press some weight even if it was what I use to close grip for reps :(.

Spinning and yoga tomorrow morning.

bjohnso
03-24-2008, 09:23 PM
Where the **** have you been? Every once in a while you just vanish off the face of the earth.

drew
03-25-2008, 06:51 AM
No competing? That's so un-extreme.

:D

Goo dluck with your new plan man.

KevinStarke
03-25-2008, 09:09 AM
bjohn - Haha i've been very very busy and doing many different things with my life including starting school in NYC.

Drew - Very un-extreme indeed haha. I still love powerlifting and strength training but at this point i'm just trying my hardest to stay injury free and gain more practical strength. More flexibility, better cardio, etc.. Just feel like that would benefit me more in the future then a shot back, shot knees, and my shot rotator cuff.

Guido
03-25-2008, 09:15 AM
'Bout damn time.

Holy crap. You come back after not having lifted in many many months and still can bench 225x5? You suck.

drew
03-25-2008, 09:19 AM
Drew - Very un-extreme indeed haha. I still love powerlifting and strength training but at this point i'm just trying my hardest to stay injury free and gain more practical strength. More flexibility, better cardio, etc.. Just feel like that would benefit me more in the future then a shot back, shot knees, and my shot rotator cuff.

I hear ya man. Gotta do what works for you. Don't be a stranger. Feel free to come by and train at my place some time.

KevinStarke
03-26-2008, 12:50 PM
Guido - Haha, considering bench was my best lift it's still a bit discouraging.

Drew - Hell yah man when do you squat?

alex0131
03-26-2008, 06:05 PM
Hey Kevin,

Good to know that theres guys my height that can lift like you can...and even after being injured..think theres still hope for me yet. thanks man

cphafner
03-26-2008, 07:09 PM
you better keep this updated punk!

drew
03-27-2008, 05:25 AM
Drew - Hell yah man when do you squat?
Monday or Tuesday. Depends on how I feel. I prefer to do it on Monday though. Usually from about 4 to 6.

KevinStarke
03-27-2008, 01:24 PM
Alex - Thanks man. I hope to play it safe and eventually bench over 400 again some day.

Cp - Haha oh im back in action no worries.

Drew - Sounds good man, I work till 8 on Mondays but lemme know if you ever squat on Tuesdays and i'm there.

Did my first Spinning "Race Day" class today. **** is intense and more cardio then i've done in a long long long time. Definitely felt good to work up a solid sweat and my legs are really feeling it. Gonna keep it as part of my weekly routine. Gonna do some light upper after work tonight.

Some old videos of mine to keep me motivated. Considering how weak I feel now I can't imagine how ever actually moved the weight I did haha.

http://youtube.com/watch?v=qy3R23ncDts - 435 Full Press (Shirted)

http://youtube.com/watch?v=3auAgBX2SDk&feature=user - 425 3-board (Raw)

http://youtube.com/watch?v=RkA1j0squvI&feature=user - 110's x 10

http://youtube.com/watch?v=8WNx61iHJhc - 475 DL (Sumo / Raw)

I'd like to someday this year get back to those numbers... we'll see.

borracho
03-27-2008, 01:29 PM
What kinda bikes (brand) are you looking at? GL with the new start...I understand how difficult it is to come back, or, start over any way, with a shoulder injury..

KevinStarke
03-27-2008, 04:06 PM
I'm not really sure I havn't owned a bike since I was about ten. I want a basic street bike like the mail guys in the city drive around, light weight and basic. Any tips or suggestions?

KevinStarke
03-29-2008, 06:37 AM
Light Upper:

*Rotator Cuff Stuff*

Incline DB Bench -

40 x 10
60 x 10
70 x 10
70 x 10

Rolling DB Extentions -
x 10
x 8
x 8

Dips -
x 15
x 15

Pullups (Alternating Grips) -
x 5
x 5
x 5
x 5
x 5

Plate Loaded Single Arm Rows -
x 8
x 8
x 8

DB Shrugs -
x 15

Cambered Bar Curls -
x 15
x 15

*Dislocates*
*Rotator Cuff Stuff*
*Quick Stretch*

Interesting workout tonight. Was pressed for time and had several wine and a tequila tasting at work right before so I had somewhat of a buzz going in to this session. Progress from last time though I can feel my endurance getting adjusted to the old days.

Gripper Work:

HG150 x 10
HG200 x 5
HG200 x 3
HG200 x 5
HG150 x 10
HG150 x 10

All reps done with a paused hold at the touch point.