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KevinStarke
03-15-2006, 02:36 PM
Well I dont have a gym to go to anymore and im negative 240$ due to a speeding ticket so i'm just gonna kinda wander around to whatever gym I can get to during the week to get some workouts in. I can go to my old highschool, the new highschool, and occasionally the YMCA when my friend is working. Still gonna do a pretty powerlifting oriented routine but i'm done competing for a while, no way I can make the gains I need without a consistant gym and lifting partner(s).

Gym: Old Highschool Gym

Workout:

*Rotator Cuff Exercises*

Barbell Bench -
135 x 10
135 x 5 (close grip)
225 x 12
225 x 10
225 x 8 (paused)

Close Grip Bench -
185 x 8
155 x 8
135 x 8

Dips -
BW x 20
BW x 20

DB Hammer Curls -
25 x 10
35 x 10
60 x 8
60 x 8

Barbell Squats -
45 x 8
135 x 10 (Parallel)
135 x 8 (ATF)
135 x 8 (8" box)
135 x 8 (8" box)
135 x 8 (ATF)

GoodMornings -
135 x 10
135 x 10

Deadlifts -
135 x 5
135 x 5

Machine Rows -
1/4 stack x 5
1/2 stack x 5
3/4 stack x 5
3/4 stack x 5
stack x 5
stack x 5

*Rotator Cuff Exercises*

*Stretching*

Before I worked out I went around the school and saw whatever teachers I could, was nice to be back. When I graduated the school split in two and the other was built across town and the teachers were split as well. I forgot how nice the weightroom was at my school, deadlift platforms, bumper plates for Olympic lifts, 3 squat racks, 4 benches, tons and tons of plates. Bad things include a poor selection of dumbells, highest ones are a couple of bent to SHIIT 85's and... its a ****ing highschool weightroom, felt like a real douche but whatever a guys gotta lift.

Apparently everyone even decently strong graduated in my class and all that is left is a bunch of ******s. 1/4 and 1/8 squats all around slamming the pins, all skinny, bleh... i'll check out the other highschools weightroom next workout.

For some reason my triceps got fried really quickly during this workout and my benching became a freakin full body workout, even my biceps were bloated to hell after my bb benching... blah. I did lose 7 lbs while in Vermont though, I guess beer, drugs, and mac n' cheese isnt the best diet for maintaining strength and weight.

And on a side note i'm LOVING going really deep with my squats. Sure it was only 135 but when I say ATF I mean ATF and I felt the blood rush in to every single muscle in my legs and ass, so i'll probably be switching to full on ATF squats from now on.

ddegroff
03-15-2006, 02:42 PM
nice workout bro! My high school gym was one of the best I've seen. Good luck with the circulating gyms!

Mik
03-15-2006, 02:44 PM
What the hell? What happened to Phil's gym?

KevinStarke
03-15-2006, 02:48 PM
I got kicked out

Built
03-15-2006, 02:49 PM
For dropping your weights? Was that the one?

KevinStarke
03-15-2006, 02:51 PM
Haha no, I got kicked out for going to Vermont to party

Built
03-15-2006, 02:53 PM
Huh?

KevinStarke
03-15-2006, 02:58 PM
I had posted it in my last journal but it no longer exists so i'll explain in here.

Last Wednesday I went in to HollyWoods (Phils gym) and said "Phil, im going up to Burlington Vermont today and I'll be back on Sunday. He said, "you'd rather go party then do heavy squats on Saturday?" to which I responded with "well I havn't seen my friends in months and this gives me a chance to hang out with em so yah im gonna go". He said alright and I went on my way. When I came back and went in on Monday to do speed/light day Phil told me "You can lift today but dont come back, you dont have the dedication to lift here". Thats that heh.

Built
03-15-2006, 02:58 PM
What a tool.

ericg
03-15-2006, 03:02 PM
Wow man thats some crazy ****. I was looking forward to seeing your numbers, your potential is crazy so dont give up on it at all man. Glad you are still finding ways to fondle the iron!

KevinStarke
03-15-2006, 03:03 PM
Im gonna give high reps a run for a few months, powerlifting hiatus. Just blows cause I wont learn how to use a bench shirt now.

Sensei
03-15-2006, 03:06 PM
I don't know Phil. He sounds like an a-hole, BUT I'm sure he wasn't real excited about your partying. Anyway, I'm sure you'll do fine on your own. Hang in there.

ArchAngel777
03-15-2006, 04:16 PM
There is absolutely no excuse for his behavior... I am sorry Kevin :-( A similar experience happened to me. Twin Cities Barbell said I was no longer welcome once I said that my personal plans are to compete in both Olympic Lifting and Power Lifting. I was told not to come back.

That is very lame... I am very sorry to hear about this. You have great potential and i'd hate to see it gone because of this. Some people are just jerks.

Stumprrp
03-15-2006, 04:16 PM
its alright bro do what ever you can to get a workout in, fine one today indeed! atf is much harder then parallel as you might of felt.

WBBIRL
03-15-2006, 05:24 PM
Dont get it in your head you cant grow like you need without the right gym or people around you. Sure having access to good equipment and having dedicated people around you can help, but in the end its all you and how bad you want it. Im sure their were and are some VERY strong men out there who didnt have the best gym to workout in or the best of partners around... but their still damn strong.

You got pretty far without phil, and you can continue on without him.

On one last side note, I wouldnt be in such a rush to jump into a bench shirt. I have a feeling you've got a good ways to go naturally and you dont need the shirt just yet. Practing casually every once in a while couldnt hurt you though.

brickt.
03-15-2006, 05:42 PM
Keep you chin up KS, you are a beast. **** Phil, even Olympic athletes are allowed time with mates.

Chubrock
03-15-2006, 06:05 PM
DUDE!!!! Now is the perfect time to tell Phil you stuck it in his niece!

KevinStarke
03-15-2006, 06:19 PM
Thats not a bad idea Chub, but he's a big man.. with big friends..

WBBIRL
03-15-2006, 06:32 PM
rofl... yea

I wouldnt mess with one man who has a 2000+lb total let alone 3 or 4 lmao

Patz
03-15-2006, 07:50 PM
Didn't you PAY Phil for his services? I mean..did he give you a refund?

Patz
03-15-2006, 07:52 PM
Also, Kevin, if you want your old journal I can pull it out of the doldrums and link it to this one. It'll still have the new title.

drew
03-15-2006, 08:08 PM
Kev, keep going to the high school gym. Teah those scrawny bastards how to lift. And maybe the football coach will give you a job when all his players start adding pounds to their squat and they start to win.

Give it hell bro.

KevinStarke
03-15-2006, 08:20 PM
dowd - if you want to man, not sure if other people wanna look at it though

drew - haha they wont listen man

Patz
03-15-2006, 08:37 PM
It's up to you, dude. I was just offering since you didn't have the option befoReZZ

Canadian Crippler
03-15-2006, 08:41 PM
Haha I told you that guy was a douche man. Oh well, prob feels good to be the biggest and strongest at the gym eh?

And did you actually put it in his niece?

brickt.
03-15-2006, 09:10 PM
You ****ED his niece?!?

KevinStarke
03-15-2006, 09:56 PM
We got friendly yah

Chubrock
03-15-2006, 10:05 PM
Haha friendly my ass...you beat the ****in' wheels off that lol. That chicks hot as hell too. You should get up with her again...

Canadian Crippler
03-15-2006, 10:10 PM
Pics??

Coke
03-16-2006, 05:21 AM
Phil and those guys really believe in you Kevin and actually know you can go to the top, but Phil was being very unreasonable to ask you to not go have fun with your friends and act like you're ten years older. Don't be surprised if he changes his mind soon, how much dedication does the mf need to see...You are one of a kind, don't forget it!!

drew
03-16-2006, 07:11 AM
Dude, you're still going to Wallingford. If I have to drag your skinny ghey ass there.

ericg
03-16-2006, 07:13 AM
How did i miss all this **** about his niece, fuk i need to pay closer attention.

KevinStarke
03-16-2006, 07:49 AM
Coke - Haha thanks man, I mean its not like i'm training for the Olympics

Drew - Haha yah i'll go to the Wallingford meet

ddegroff
03-16-2006, 10:27 AM
wow now I know why he kicked you out, haha

SW
03-16-2006, 11:57 AM
That blows that he kicked you out. Poke his niece again and take pics, then send them to him....then move.

Gutz981
03-16-2006, 05:41 PM
That sucks man gym jumping that is. But then again look at the bightside, I get bored staring at the same walls in between sets. It could be one hell of an opertunity for you. Make the best of it and keep on lifting heavy.

KevinStarke
03-17-2006, 01:17 PM
Phill called me and invited me back but I only have 1 week left on my membership anyway and cant pay for another 3 months. I'll lift there next week but then i'll be back to gym hopping.

Coke
03-17-2006, 01:24 PM
Phill called me and invited me back ...

Told you so, lol - :D ...dude overreacted, and really ought to let you lift on credit. Good deal Kevin, that's home.

drew
03-17-2006, 01:27 PM
Move to Columbus, Louie doesn't charge :D

jkirkpatrick
03-17-2006, 02:41 PM
Well some things are a bit clearer now with this new thread (and the missing stuff from the old one).

Sounds like you're in a bit of a bitch right now. Sucks ass, but it can always be worse. Good luck to ya' and here's a :thumbup: to getting your life back on track (in whatever fashion that may be, lifting, secondary education, etc).

And I agree, Phil sounds like an ass. Hell, any person over the age of 13 who acted the way he did is an ass in my books.

SW
03-17-2006, 05:48 PM
At least he knew he was wrong to be a bitch. Any idea how long until, if ever, you get the money to join back?

WBBIRL
03-17-2006, 07:29 PM
He should let you lift on credit atleast, if not for free. Since you compete with him and his friends and all... I mean its not like it would cause an uproar.

I would just tell him, i wont be able to lift for a while unless you let me go on credit or waive the fee. Im sure he will do one of the two, as big of an ass as he is he still has sense seeing as how he called you back.

KevinStarke
03-18-2006, 10:56 AM
I gotta pay off my ticket before anything else, 13 days left to pay it off.

BB Squat-
145 x 10
145 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Reverse Hyper -
160 x 10
160 x 10
160 x 10

Pull Throughs (Purple Band) -
x 10
x 10
x 10

Carrying a massive 3 stack machine up two flights of stairswith Nabil -
x 1

Bob
03-18-2006, 11:45 AM
Sorry about the gym thing dude...
And I have to take exception to what most of the guys are saying on here.. Phil was trying to teach you a lesson.. and maybe it helped. Seeing as you really seemed to miss the level of lifting and advice his was offering. (edit - it is "his" gym and services you wanted - therefore wanting it his "way")

But, Kevin you are a smart dude.. and one strong SOB... I think you can take some of what he taught you and take it to the next level. Read those Westside articles and other online resources... try different s--t. You'll keep progressing. And then when Phil sees you at the next competition, sees your continued progress, he'll bring you back in. Or maybe someone better will.. Phil's not the only "guru" out there.

And hey.. take your foot off the pedal.. :-0

Good luck man..

body
03-19-2006, 04:47 AM
just saw a vidoe of you on "my tube" bench pressing 300 pound. good lift.

though it looked like you had a extra long pause the 1st time i watched it as the vidoe puased for a second.lol

then it was a little more smooth once had all downloaded and watched again.

Bohizzle
03-19-2006, 10:33 AM
can u post that link body? and glad ur back at the gym but ****ty that u won't be able to afford it... how ****ing fast were u going to get a 240 dollar ticket? lol

Andrew

body
03-19-2006, 03:55 PM
http://www.youtube.com/watch?v=nz8U_4TjrtU&search=110lb%20dumbells%20bodybuilding%20benchpress

KevinStarke
03-20-2006, 09:29 AM
92 in a 65. Technically I could have been arrested but the cop was an alright guy. That video is pretty old, its me benching 315 at 151.

KevinStarke
03-20-2006, 02:12 PM
Speed Light Day:

*Rotator Cuff Exercises*

BB Squat -
55 x 10
150 x 10
150 x 10
200 x 10
200 x 10
200 x 10

Kettlebell Deadlifts (each hand) -
80 x 10
80 x 10
80 x 10

BB Bench (legs up) -
135 x 10
135 x 10
135 x 10

Lat Pull Downs -
150 x 10
150 x 10
150 x 10

Rope Press Downs -
65 x 10
65 x 10
65 x 10

Side Raises/Front Raises -
15 x 10/10
15 x 10/10
15 x 10/10

DB Hammer Curls -
30 x 5
45 x 5
60 x 6
60 x 6
60 x 6

Pullups -
BW x 10
BW x 10

CoC Gripper Work -
#1 x 12 (R-Hand) (PR)
#1 x 8 (L-Hand) (PR)
#1 x 9 (R-Hand)
#1 x 4 (L-Hand)

*Ton of abdominal work*

All the BB squats were done slow and smooth to work on form, last few reps of each set done with a long pause at the bottem.

Coke
03-21-2006, 04:37 AM
Great job Kevin, pretty much did a whole body thing this outing...like all that ab and gripper work bro.

KevinStarke
03-21-2006, 10:38 AM
Thanks Coke

Mik
03-21-2006, 01:48 PM
Nice work on the squats man. What's with benching with your feet in the air?

KevinStarke
03-21-2006, 05:39 PM
its just an assistance day, im just gettin blood in the ol' pecs not tryin to work em.

drew
03-21-2006, 09:43 PM
Your pec?

KevinStarke
03-21-2006, 10:10 PM
What's with benching with your feet in the air?

Drew - yes

KevinStarke
03-22-2006, 12:38 PM
Awwwww snap, really great workout. I woke up literally 10 minutes before I had to go to lift so I lifted pretty tired and on an empty stomach but ended up having a great workout.

Heavy Bench Day:

BB Bench -
45 x 10
135 x 5
135 x 5
185 x 2
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

3-Board Bench Press -
275 x 5
275 x 3
275 x 5
295 x 5
295 x 3
315 x 3
315 x 5
365 x miss
365 x 1 (PR!!!!)

DB Skull Crushers (each hand) -
30 x 10
35 x 10
35 x 10

DB Floor Presses -
40 x 8
60 x 8
75 x 8
85 x 8 (PR by default, first time doing these)

Band Pressdowns (Purple) -
x 15
x 15
x 15
x 15

DB Rows -
80 x 10
90 x 10
100 x 10

Plate Loaded Seated Rows (3 different grips) -
185 x 8
185 x 8
185 x 8
235 x 5
235 x 5
235 x 5

Laying Plate Loaded Rows (2 different grips)-
35 x 10
35 x 10
60 x 10
60 x 10

DB Hammer Curls -
35 x 10
45 x 5
55 x 5
25 x 10
25 x 10
25 x 10

Concentration Curls -
35 x 10
45 x 10
55 x 8

Todays workout was nuts, Phil felt like having us go high volume today. My bi's were shot after the freaking rows and then he had us do dumbell work after which was brutal. He didnt tell me I was gonna try 365 till after allllllllllllllllllllllllllllll those sets of freakin board presses and I missed it the first time and he got real pissed and smacked me in the head and held an amonia capsule up to my nose before the second attempt and I smoked it off the 3-board which is a real solid PR with those. Fresh i'm sure I could do alot more but after the 5x5 and tons of other board presses I was pretty burnt. All in all a real solid workout, now I gotta go to work... gah..

Mik
03-22-2006, 12:41 PM
Boom! Nice work man. Moving some serious weight.

Bob
03-22-2006, 12:46 PM
Awesome job on the PRs dude...
When is your nice competition? With a little amonia you gotta have a 340 or 350 in ya..

M.J.H.
03-22-2006, 12:47 PM
Nice work on the 3-board press man, 365 is ace. :thumbup:

Coke
03-22-2006, 12:50 PM
Damn if you ain't back over there with Phil and them cats tearing things up again - sweet pr's on those presses!!

Sidior
03-22-2006, 12:53 PM
Great 3board PR man, glad to see you lifting with phil again. He seems like a dick, but a dick that will make you stonger than jesus on his best day.

drew
03-22-2006, 01:51 PM
Great work dude. Sicko volume.

KevinStarke
03-22-2006, 04:13 PM
Haha thanks everyone, feelin real good about today. After that workout i've just felt real chilled out all day, nice and relaxed, ready to party.

cphafner
03-22-2006, 06:32 PM
sorry to hear about your gym woes. Keep at it man.

rookiebldr
03-22-2006, 07:44 PM
Awesome pr.

KevinStarke
03-24-2006, 12:19 PM
Good god... hangover aside I was feelin pretty good this morning and the workout was goin alright till Phil went nutso on us with the incline leg press. A good workout I guess but I cant see how he's always complaining that Nabil and I dont recover fast enough when he puts us through **** like this.

Squat/Deadlift Day:

BB Squat:
55 x 5
55 x 5
145 x 5
145 x 5
235 x 5
275 x 5
275 x 5

GoodMornings off of Chains (Deepest f*cking GM's i've ever done) -
135 x 5
135 x 5
185 x 5 (Standing on a 100 lb plate...)
185 x 5 (Standing on a 100 lb plate...)
185 x 5 (Standing on a 100 lb plate...)

Deadlifts off a 4" Block -
225 x 5
275 x 5
325 x 5
375 x 5 (PR)

Incline Leg Press -
3pps+50 x 20
4pps+50 x 20
5pps+50 x 20
6pps+50 x 18
7pps+50 x 14 (Kevin pukes)
8pps+50 x 10 (Kevin pukes again) (PR)
10pps+50 x 4 (Kevin and Nabil Puke) (PR)
7pps+50 x 8
5pps+50 x 2
5pps+50 x f*ck you Phil

Phil had this deranged look in his eyes the whole time and was making us do these ridiculous sets of incline leg press. I've never seen Nabil get so mad, we both just said "**** you Phil" on the last set and got up and walked away, that was just ridiculous. In a sense I like how hard he pushes us.. but when im running to the trash can after a set I sometimes question it.

WBBIRL
03-24-2006, 08:16 PM
I dont know man, I just dont know...

It seems like your strength is soaring, but your right and I wouldnt put up with that **** myself. Don't get me wrong, I would give EVERYTHING I have but once theirs no more left theirs just no more left. And I would be pissed about recovery as well, its not like its something you can control... so him being pissed is a little out of line in that respect.

Thats just too much volume on the legpress.. and when you start vomiting its time to back er down a hare. You have to put forth effort, but you can keep your lunch.

Stumprrp
03-25-2006, 05:05 AM
dude thats almost 1000 lbs and its after squats and good mornings, thats not cool and you probley cant walk right now, screw that guy even if he let u back in.

Clifford Gillmore
03-25-2006, 06:12 AM
Pukey pukey makes for a strong little man!

Coke
03-25-2006, 07:35 AM
Great session, nice pr's with your deads & leg presses...Phil is awesome in his own way, driving the hell out you guys.

bill
03-25-2006, 09:09 AM
:alcoholic :whip: Dr Phil taking it to you, maybe he found out about his neice LOL:hump:
Pukey pukey makes for a strong little man!

KevinStarke
03-25-2006, 04:07 PM
Haha im real sore but its not as bad as I thought. I worked all day today for my boss helping him move to a different house which involved lots... of heavy lifting.

brickt.
03-25-2006, 04:24 PM
Holy psychotic coaches, StarkeMan! **** that ****!

KevinStarke
03-26-2006, 02:47 PM
Oh my god... I dont know what the **** happened last night. I went to Branford to party with my friend Ed who's leaving for Ranger school tomorrow and all I know is woke up at 6am this morning passed out in the passenger seat of some car with no shirt, a swollen right fist, and a big bruise on my right arm.

Canadian Crippler
03-26-2006, 02:53 PM
Hahaha...... awesome man!

McIrish
03-26-2006, 03:21 PM
Hey man, waking up shirtless in a car > waking up shirtless and trapped under a whale of a woman. Kudos.

Actually, freaking SICK squats and awesome benching lately. I'm with the crowd here - the guy Phil is a dick. Lifting is just a small part of life, man - make sure you're not injuring yourself for someone else's ego.

brickt.
03-26-2006, 03:45 PM
Oh my god... I dont know what the **** happened last night. I went to Branford to party with my friend Ed who's leaving for Ranger school tomorrow and all I know is woke up at 6am this morning passed out in the passenger seat of some car with no shirt, a swollen right fist, and a big bruise on my right arm.

You passed out, and were then abducted by a foreign man who intended to rape you. Whilst taking your shirt off to begin :hump:, you were awoken by his friskeh fingers, and in a valiant struggle, managed to fight him off.

:thumbup:

Sensei
03-26-2006, 03:54 PM
You're lucky you didn't wake up pantless and vasolined...

Here's my one and only attempt at some tough love for you. You seem to have changed drastically in the past months at least from what I've observed. You used to seem pretty focused. Lately, half of your log entries are about drinking, sex, and drugs. Yuck it up if you want, I guess, but 10-15 years from now you'll probably be wishing you hadn't pissed away all that time, money, and youth.

Sincerely,
The Grumpy Old Man

drew
03-26-2006, 08:07 PM
Dude, you were in Branford without me!!!??? That's my shizz man!

Anyway, I like the "Kevin Pukes Again (PR)" Is that a PR for how many sets until it takes you to puke?

SW
03-27-2006, 08:24 AM
Heh, I thought I worked hard today, but you worked harder on that leg day. I came to the brink after I lifted, but managed to holder down. You're a damned hard worker.

Added on what Sensei said, think of how much better you'd be doing PLingwise were you to stop drinking and other stuff...so much ;)

KevinStarke
03-27-2006, 08:55 AM
I appreciate the advice guys and your probably right... but you only live once and i'm gonna live it up. I was spewing the brightest green bile all yesterday and didnt eat at all, I lost like 5-6 pounds haha. Tryin to wolf down a dozen eggs right now to try and get some weight back in me. Todays speed light day but it still hurts to walk after fridays little episode.

SW
03-27-2006, 09:00 AM
Your little episodes and my hardcore asskickings must equate to the same :D

M.J.H.
03-27-2006, 09:39 AM
Wow, 375 for 5 off a 4" block? Nice pulling, man.

Bob
03-27-2006, 10:24 AM
That's a funny as Sh_t story Kev... gotta hope Brickt is right :-0

And I have never puked during Leg presses.. but several times while squating... gotta love it.

drew
03-27-2006, 10:53 AM
My advice is to drink more. You obviously are still a lightweight and can't hang with the big boys. Start drinking bourbon. Rebel Yell if possible.

f=ma
03-27-2006, 12:13 PM
damn where did this journal come from bro

why drink liquor when you can just drink ethanol and milk mixed?

KevinStarke
03-27-2006, 01:22 PM
My advice is to drink more. You obviously are still a lightweight and can't hang with the big boys. Start drinking bourbon. Rebel Yell if possible.

Thats the kind of motivation I NEED! Thank you drew, you too share my methods of madness.

Every passing session makes me wanna dropkick Phil in the neck more and more. Today was "Speed/Light Day" and I was hoping for a break after Fridays little episode... no go..

Speed/Light Day:

Close Stance ATF Squats -
55 x 5
55 x 5
145 x 20
145 x 20
195 x 20
195 x 15

Deadlift -
135 x 20 (Conventional)
135 x 20 (Sumo)
135 x 20 (Conventional)
135 x 20 (Sumo)

BB Bench -
95 x 20
95 x 20
95 x 20
95 x 20

CG Bench -
95 x 20
95 x 20
95 x 20
95 x 20

Lat Pull Downs -
100 x 20 (Close Grip)
100 x 20 (Wide Grip)
100 x 20 (Close Grip)
100 x 20 (Wide Grip)

Gah...

MixmasterNash
03-27-2006, 02:48 PM
Pffft. Wild Turkey!

drew
03-27-2006, 03:42 PM
When did Phil become a homo?

f=ma
03-27-2006, 04:18 PM
big volume

nice

Pup
03-27-2006, 04:43 PM
WTF is up with all this 20 rep crap...next thing he'll be having you do figure skating for cardio.

ArchAngel777
03-27-2006, 07:34 PM
I appreciate the advice guys and your probably right... but you only live once and i'm gonna live it up. I was spewing the brightest green bile all yesterday and didnt eat at all, I lost like 5-6 pounds haha. Tryin to wolf down a dozen eggs right now to try and get some weight back in me. Todays speed light day but it still hurts to walk after fridays little episode.

Thats right bro, you only live once, so don't eff it up by stupid stuff. I am with Sensie on this one. Look to the future, and stay focused on the now.

Sidior
03-28-2006, 12:32 AM
Pffft. Wild Turkey!
:withstupi

nothing better:D

Coke
03-28-2006, 05:43 AM
WTF is up with all this 20 rep crap...next thing he'll be having you do figure skating for cardio.

lol, those are some off the wall super high reps.

KevinStarke
03-28-2006, 07:17 AM
Drew - haha I dont know man, he's confusin the **** out of me...

That workout consisted of 405 reps...walking up and down stairs sucks ass. Oh and I also got kicked out of my parents house. Currently staying with a friend who lives in town so i'll still be able to go to school and lift, just sucks cause I have a feeling my diet is gonna go to crap now.

Bohizzle
03-28-2006, 10:07 AM
how'd u manage getting kicked out?!

M.J.H.
03-28-2006, 10:38 AM
Nice ATF squatting!

f=ma
03-28-2006, 11:01 AM
damn bro sorry to hear you were ejected from your house.. i hope you work things out

KevinStarke
03-30-2006, 03:50 PM
My last workout at Hollywoods before the move... Phil was surprisingly nice about the whole thing and shook my hand and said "call me if you ever need any help man", which I appreciated. Decent bench workout...

Heavy Bench Day:

BB Bench -
45 x 10
45 x 5
135 x 5
135 x 3
185 x 2
235 x 5
255 x 2
265 x 2
275 x 2

3-Board Bench -
275 x 2
315 x 2
315 x 2
335 x 2
335 x 2
335 x 2

DB Incline -
75 x 5
100 x 5
100 x 5

DB Single Arm Skull Crushers -
25 x 10
30 x 10
30 x 10

Band Press Downs (Black) -
x 15
x 12
x 10

Lat Pull Downs -
165 x 8 (Wide Grip)
165 x 8 (Wide Grip)
145 x 8 (Wide Grip)
145 x 8 (Wide Grip)

DB Hammer Curls -
40 x 5
60 x 5
65 x 8
65 x 8

Side/Front Laterals -
15 x 10/10
15 x 10/10
15 x 10/10

*Whole bunch of abdominal work*

Word...

Stumprrp
03-30-2006, 04:11 PM
thats a hella strong workout you b@stard, i wish i was this strong lol, upper body at least.

how do you like lat pulldowns? i love them to death now.

MM
03-30-2006, 05:48 PM
Really strong benching Kstarke. Remember when you first came back here and were really weak?

Yeah, me too.

****.

drew
03-30-2006, 07:47 PM
nice benching dude. where are you moving to?

Coke
03-31-2006, 04:34 AM
Really closed out at the gym with some excellent bench work.

Mik
03-31-2006, 07:23 AM
Nice benchin' cracka!

KevinStarke
03-31-2006, 11:09 AM
Stump - Lat pulldowns I really dont much for with a wide grip, close grip are alright. I prefer rows over them any day.

MM - Yah... haha

Drew - Burlington Vermont

Coke/Mik - Thanks guys

drew
03-31-2006, 12:16 PM
Good stuff. I'm coming up in the summer.

You still coming to Wallingford next week?

KevinStarke
04-01-2006, 12:14 AM
Anytime man, anyone can come and stay anytime. I no longer have a car so I have no way of getting there, sorry man.

KevinStarke
04-01-2006, 01:12 PM
My first workout in my new town, all in all a good experience. Walked about a half mile from the house to YMCA which was everything I hoped it would be but never thought it would be. I went down 3 floors from the ground level to an extremelly hot weightroom with everything I need including a dip station and weight belt which im really looking forward to using.
On top of the happiness I felt upon comming across a solid gym there was also several good lookin ladies in the machine/cardio area. Didnt go too nuts today just tryin to feel out the weightroom and start a solid strength cycle.

Heavy Squat/Dealift Day:

*Rotator Cuff Exercises*

BB Squat -
45 x 5
45 x 5
135 x 5
135 x 5
225 x 10
225 x 10
275 x 5

Deadlift -
135 x 5
225 x 10
225 x 10
275 x 5

GoodMornings (Medium Stance) -
125 x 10
215 x 5 / Full Squat x 5
215 x 5

Leg Extentions -
125 x 10
125 x 10
125 x 10
155 x 10

*Stretching*

Lookin forward to lifting in this gym, Vermonts alright so far.

drew
04-01-2006, 03:28 PM
Looks good bro. Lucky you found a nice dungeon right off.

Clifford Gillmore
04-02-2006, 09:53 AM
Nothing like a warm dungeon, I'm tired of peeling the skin of the floor in my back room when I dead barefoot.

Coke
04-02-2006, 11:37 AM
That is good news my man, got a new facility already to take over, lol.

KevinStarke
04-03-2006, 03:43 PM
Speed/Light Day:

BB Squat -
135 x 5
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Deadlifts -
135 x 5 (Conv.)
135 x 5 (Sumo)
135 x 5 (Conv.)
135 x 5 (Sumo)
135 x 5 (Conv.)
135 x 5 (Sumo)

BB Bench (Legs Up) -
45 x 10
115 x 20
115 x 20

CG Bench (Legs Up) -
115 x 15
115 x 15

BB Rows -
135 x 10 (Overhand)
135 x 10 (Underhand)
135 x 10 (Overhand)

ATF BB Squats -
135 x 15
135 x 15

Overhead Squats -
135 x 2 (Awkwaaaaaard)

Tried overhead squats for fun... definitelly a new feeling squat-wise.

drew
04-03-2006, 04:10 PM
Nice work dude. OH squats? You're a friggin nutjob.

Stumprrp
04-03-2006, 04:16 PM
thats a really heavy light day, haha.

bill
04-04-2006, 04:36 PM
Hey K good volume there
I saw Phil (hollywoods) on irongame.com definetly a monstar, too bad you had to move on.

f=ma
04-04-2006, 04:51 PM
good looking workout bro

legs up bench is really unstable for me.. props

KevinStarke
04-05-2006, 03:29 PM
Ahhhg. Been without whey for so long and my diet hasnt been too great, lost 6-7 lbs :( gotta get my **** back on track.

drew
04-05-2006, 03:54 PM
Get your ass to BK fatty.

ericg
04-06-2006, 07:34 AM
Glad to hear you got a new gym bro. Time for some Wendy's triple decker burgers! **** im hungry.

KevinStarke
04-06-2006, 07:36 AM
Dude I always plan to get the triple decker every time I go... but I always Always! end up getting the spicy chicken...

ericg
04-06-2006, 07:39 AM
Nothing wrong with that. I usually get the spicy as well, **** I am going to chew off my arm!

Clifford Gillmore
04-06-2006, 09:42 AM
Haha, drew hit it.

YoBrickWall
04-06-2006, 10:33 AM
yo Kev- on the squats for 225x3.. how long between sets there before doing next/? also i was showing somebody the other day about benching with feet on the bench pad.. he had 135 on the bar and almost fell off the bench from not being use to the balancing part..kinda funny..guess u had to see it

YBW

drew
04-06-2006, 10:37 AM
I always get the triple, and order it with nothing but mustard and pickles.

Kiaran
04-06-2006, 12:21 PM
Kevin, workouts are coming along, bro. Sorry you had to leave the parent's house, but you seem to turn the lemons into lemonaid, as the saying goes. Keep your head up, man and do what makes you happy.

KevinStarke
04-06-2006, 02:15 PM
YoBrickWall - I rest 10-15 seconds between the speed sets with squats.

TOdays workout was pretty terrible other than doing dips which I love. I'd like to start doing max effort dips if I can get ahold of a weight belt. I've had a busy day thus far and still have a 3 hour nutrition class to look forward too so that could be the reason 275 felt like 315 today.

Bench Day:

*Rotator Cuff Exercises*

BB Bench -
45 x 10
135 x 5
225 x 5
245 x 5
275 x 2
275 x 1 (Blah...)

Close Grip Bench -
225 x 3
225 x 3
225 x 3
225 x 3

Incline DB Bench -
75 x 10
75 x 10

Dips -
BW x 15
BW x 15
BW x 15
BW x 10

DB Hammer Curls -
35 x 5
50 x 5
65 x 8
60 x 6

Pullups -
BW x 5 (Medium Grip)
BW x 5 (Medium Grip)
BW x 5 (Close Grip)
BW x 5 (Close Grip)

Seated Machine Low Rows -
50 x 10
100 x 10
125 x 10
150 x 10

Tricep PressDowns -
70 x 10
70 x 10

Meh... sun cant shine everyday

f=ma
04-06-2006, 02:50 PM
solid workout despite shortcomings. diet and rest been on key lately?

KevinStarke
04-06-2006, 03:20 PM
Definitelly not

dw06wu
04-06-2006, 03:27 PM
Looks pretty damn good considering your weight...we all have our off days, man.

drew
04-06-2006, 03:38 PM
Eat more. Lift more.

Nice.

KevinStarke
04-06-2006, 03:57 PM
Food costs so much money... I now know this...

Coke
04-07-2006, 05:53 AM
You did a lot of stuff and managing to maintain good strength while in transition...nice bench work, nice hammers too.

ericg
04-07-2006, 09:53 AM
Nice work man.

A potential solution to your problem: Steal some cattle/pigs/chickens and use them for food, maybe plant a garden so you can grow veggies and herb! Live off the land!!

jkirkpatrick
04-07-2006, 12:41 PM
Food costs so much money... I now know this...


Yep. Milk. Cheap.

MixmasterNash
04-07-2006, 01:46 PM
Surely there are some cougar sugar mamas at the YMCA?

KevinStarke
04-08-2006, 08:57 AM
Eric - Haha well we live in an appartment so there isnt really any land to grow things on. Of course I room with Quinn and the room is sweltering hot since he has to keep his precious plants warm.

Nash - Theres a college student who runs the gym who's pretty damn cute, lotta old hippies too.

My lower back is constantly sore and I feel like my deadlift strength is going backwards so i'm gonna take a month or so off of deadlifting, see if it'll help.

cphafner
04-08-2006, 10:40 AM
gald to hear you found a good situation/gym. Keep strong dude.

biggimp
04-08-2006, 01:07 PM
are you taking off from deadlifting only, or all back/ham exercises?

KevinStarke
04-09-2006, 10:21 AM
Just deadlifting and the variations of it.

McIrish
04-09-2006, 05:03 PM
Hey, awesome bench strength regardless Kev. As for the food woes... I'm with Ericg up top there... steal a cow and milk it for a week or two until it has no more milk. Then eat it. Then steal another cow. It's that easy.

KevinStarke
04-10-2006, 03:14 PM
Blah... soooo tired. I've had a very busy day today and im hungry and ready to take a nap...

I only had a very short time period to workout and I had to combine my speed/light day with my heavy squat day so to give you an idea of the rest times I had between sets I completed this entire workout in 30 minutes flat.

Speed/Light/Heavy Squat Combo Day:

*Quick Stretch*

BB Squat -
45 x 10
135 x 5
225 x 5
275 x 8
315 x 5

GoodMornings -
135 x 5
225 x 5
225 x 5
225 x 5

BB Bench (Legs up, literally 5 seconds between each set) -
135 x 10
135 x 10
135 x 10

Deadlifts -
145 x 20

CG Bench (Legs up, 5 second rests between sets) -
135 x 5
135 x 5
135 x 5

*Rotator Cuff Exercises*

*Quick Stretch*

Done...

f=ma
04-10-2006, 03:22 PM
looking good

hope the back feels better soon

drew
04-10-2006, 07:02 PM
Hooyaa. Nice session weakling.

biggimp
04-10-2006, 11:05 PM
yeah. 145x20 doesnt look like a lot on paper, but i'm pretty sure the last 10 reps would suck. good lifting man, squats are damn good too!

ericg
04-11-2006, 05:49 AM
Nice fast workout bro.

KevinStarke
04-11-2006, 07:15 AM
f=ma/drew - haha thanks guys

Biggimp - I was in a hurry and thats just what was on the bar and I wanted some more blood in my lower back. I've got my breathing down pretty well so it wasnt that bad.

ericg - thanks man, im too lazy for that crap though, I enjoy my 5 minutes rests.

Guido
04-11-2006, 10:51 AM
High rep deadlifts? Oookayyy.

I thought you were avoiding deads for a while. ???

Kiaran
04-11-2006, 03:42 PM
Nice moves, Kevin. I know how you feel when the load feels like it's more than it really is, sucks ass. Keep the workouts coming and for god's sake, buy some food!

KevinStarke
04-11-2006, 04:23 PM
Definitelly avoiding heavy deadlifts, light ones for a little recovery might still find there way in there.

KevinStarke
04-12-2006, 03:08 PM
Bleh.. been feelin real tired lately regardless of the ammount of sleep I'm getting. The lower left area of my left pec started hurting today during the workout too which is buggin me.

Bench Day:

*Rotator Cuff Exercises*

BB Squat -
135 x 15

BB Bench -
45 x 15
135 x 5
185 x 3
225 x 10
225 x 10
225 x 10

Dips -
BW x 20
BW x 20
BW x 20
BW x 25

Pullups (Medium Grip) -
BW x 10
BW x 10
BW x 10

BB Rows -
135 x 10
135 x 10

BB Shrugs -
135 x 25

Hammer Curls -
50 x 6
50 x 6

Plate Pinch Static Holds (2 10 lb Plates) -
Rhand x 1:06
Lhand x 1:15
Rhand x 0:41
Lhand x 0:48

Finger Plate Pinch Lifts (2 10 lb Plates) -
Rhand x 1 (4 fingers, 10 Second Hold)
Lhand x 1 (4 fingers, 10 Second Hold)
Rhand x 1 (3 fingers, 10 Second Hold)
Lhand x 1 (3 fingers, 10 Second Hold)
Rhand x 1 (2 fingers, 10 Second Hold)
Lhand x 1 (2 fingers, 10 Second Hold)

Wrist Curls -
20 x 25
20 x 25

BB Squat -
145 x 10

Side Bends -
30 x 25
30 x 25

*Rotator Cuff Exercises*

*Lots of Ab Work*

drew
04-12-2006, 03:39 PM
Nice workout you lazy ass.

Go easy on the dips. That's probably the cause of your pec strain.

KevinStarke
04-12-2006, 04:03 PM
Nah the pec pain started happening on the first set of bb bench. I focused on the triceps with the dips and if anything my pec felt better.

ericg
04-13-2006, 05:42 AM
Nice work bro. Hope the strain isnt anything that will linger.

Stumprrp
04-13-2006, 08:37 AM
big kevin, i ment to ask how many times a week you bench press, i took advice from a strong dude in my gym and he said boost it up to twice a week and add negitives on the second day, i dont see why i cant get stronger on a cut, theres many ppl on this forum who are.

my bench was at 245 x 2 then i switched to dumbells and im down to sheet.

Guido
04-13-2006, 09:30 AM
Hrmmmm...interesting. I'd think doing 2 days of heavy bench a week would hinder gains. Now light speedwork I could see adding if you went twice a week. Me, I've always done once a week and it has never hindered my gains. I've been gaining steadily since I started.

Stumprrp
04-13-2006, 09:32 AM
i guess its different for everyone, the kid that i talked with benches 3 times a week heavy and he is getting gains, ill try 2 with a medium intensity day and a heavy + negitive day.

KevinStarke
04-14-2006, 10:15 AM
Stump - I bench heavy once and light once, the light isnt even for a whole workout i'll just do flat speed bench and sometimes some light close grips. 2 heavy days would kill me.

KevinStarke
04-14-2006, 07:25 PM
Some gripper work today I did throughout the day. My grip strength is a bit confusing to me since its all over the place, real strong some days and bleh other days. Regardless though I enjoy using the grippers.

CoC Work:

Trainer (Static holding last rep closed) -
R x 20
L x 20
R x 20
L x 20
R x 20
L x 18+2
R x 10 (Nice slow reps holding it at close for a few seconds each time)
L x 10 (Same thing)

#1 -
Dont even know how many I did, just did a strong single with each hand every 15-20 minutes for a few hours while I watched tv with some static holds here and there, left hand definitelly fatigued earlier than right.

Trainer (4 Finger Closes) -
R x 10 (4 Fingers)
L x 10 (4 Fingers)

Bob
04-14-2006, 08:56 PM
I've got the same confusing problem on grip Kev... mine has been crap since I got the CoC for xmas.. I've been doing too much I guess.. taking a rest.

Sorry about the pec strain.. although it didn't look like it really affected your light bench day.. interesting how you threw a couple of sets of squats in that WO... I guess I hadn't noticed that in some of your previous WOs..

drew
04-15-2006, 02:47 AM
left hand definitelly fatigued earlier than right.
Dude, you need to play "the stranger" more often.

KevinStarke
04-15-2006, 09:26 AM
bearwolf - I like to do some light squats throughout the week to get some blood in my legs, find that it helps me recovery faster.

drew - Haha thats just it man, my static holding strength is better with my left hand if you check out my plate pinch static holds up above which I attribute to uh... using my left hand to... ya know.

KevinStarke
04-15-2006, 11:17 AM
Down at my girlfriend house in CT for the weekend, did some light/speed work in her basement since she has a pretty sweet weight setup down there. Not sure what I did differently with those pullups the other day but my lats are freakin killin me. Pecs are still real sore as well and I can still feel a hint of that strain in my lower left pec but it felt good to get some blood in the o'l body.

Speed/Light Day:

*Stretched*

*Rotator Cuff Work*

BB Squat -
55 x 10
145 x 3
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

GoodMornings -
145 x 5
145 x 5
145 x 5

Deadlifts -
145 x 5 (Conv.)
145 x 5 (Sumo)
145 x 5 (Conv.)
145 x 5 (Sumo)

BB Bench (Legs Up) -
55 x 10
105 x 10
105 x 10
105 x 10

CG Bench (Legs Up) -
105 x 10
105 x 10
105 x 10

CoC (Trainer) -
R x 20
L x 20
R x 15
L x 15

*Rotator Cuff Work*

*Ate a ginormous bowl of Special K + Red Berries, half the box*

Im gonna spend the summer here in Newtown, CT at Sonjas house which should prove to be an awesome time for weight training. The Gym of Newtown is great and has everything I need including dip stations and belts with chains so I can do max effort dips. She has a pool so i'll be able to do laps which im pretty pumped about and the fact that her family is ridiculously rich and her mom loves to feed me I should have no problem gaining some weight.

biggimp
04-16-2006, 11:42 AM
"pretty sweet weight set"

i take it that means only 145lbs :D

good workouts man, i hope your pec turns out to be fine.

Stumprrp
04-16-2006, 12:41 PM
Down at my girlfriend house in CT for the weekend, did some light/speed work in her basement since she has a pretty sweet weight setup down there. Not sure what I did differently with those pullups the other day but my lats are freakin killin me. Pecs are still real sore as well and I can still feel a hint of that strain in my lower left pec but it felt good to get some blood in the o'l body.

Speed/Light Day:

*Stretched*

*Rotator Cuff Work*

BB Squat -
55 x 10
145 x 3
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

GoodMornings -
145 x 5
145 x 5
145 x 5

Deadlifts -
145 x 5 (Conv.)
145 x 5 (Sumo)
145 x 5 (Conv.)
145 x 5 (Sumo)

BB Bench (Legs Up) -
55 x 10
105 x 10
105 x 10
105 x 10

CG Bench (Legs Up) -
105 x 10
105 x 10
105 x 10

CoC (Trainer) -
R x 20
L x 20
R x 15
L x 15

*Rotator Cuff Work*

*Ate a ginormous bowl of Special K + Red Berries, half the box*

Im gonna spend the summer here in Newtown, CT at Sonjas house which should prove to be an awesome time for weight training. The Gym of Newtown is great and has everything I need including dip stations and belts with chains so I can do max effort dips. She has a pool so i'll be able to do laps which im pretty pumped about and the fact that her family is ridiculously rich and her mom loves to feed me I should have no problem gaining some weight.

MY NEGRO KNOWS

drew
04-16-2006, 04:49 PM
Nice lifting.

Good luck with the new living situation, just don't come crying to me. :D

MixmasterNash
04-16-2006, 05:42 PM
Trainer (Static holding last rep closed) -
R x 20
blah blah lots of reps
L x 10 (Same thing)

#1 - just did a strong single with each hand every 15-20 minutes)

You've got good grip endurance, but I would recommend a better warmup so you can crank some more reps with the #1.

KevinStarke
04-16-2006, 06:07 PM
biggimp - no im actually serious she has around 400 lbs of plates, a few barbells, and other things. I just never go heavy on speed/light day.

stump - awwww yah son

drew - haha its all good now man trust

Nash - Yah i'll try and switch it up.

Clifford Gillmore
04-16-2006, 08:21 PM
biggimp - no im actually serious she has around 400 lbs of plates, a few barbells, and other things. I just never go heavy on speed/light day.


I'm in love.

cphafner
04-16-2006, 08:48 PM
sounds like you found a sweet little spot.

drew
04-16-2006, 09:36 PM
sounds like you found a sweet little spot.
and her gym sounds good too.

Clifford Gillmore
04-16-2006, 09:44 PM
Bwahahaha!

Canadian Crippler
04-16-2006, 09:46 PM
Haaaa!

Coke
04-17-2006, 05:11 AM
The news is great, you hit the jackpot with the sweetie in CT, lol - ;) ...hit up some nice workouts down there.

KevinStarke
04-17-2006, 06:24 AM
Hahaha good stuff

KevinStarke
04-17-2006, 03:10 PM
With 4/20 weekend on the horizon im tryin to get a few good workouts in before hand since i'll probably need a few days to recover after this weekend. Solid workout today but squatting with a closer stance these days, not as strong as my wider stance squat thats for sure.

Squat Day:

*Stretched*

*Rotator Cuff Exercises*

BB Squat -
45 x 5
45 x 5
135 x 5
225 x 3
315 x 1
365 x 2 (blah, second one was sloooow comin up)
245 x 10
245 x 10

GoodMornings (Moderatelly Wide Stance) -
135 x 5
225 x 3
255 x 3
280 x 1
135 x 8

ATF Squats -
135 x 10

Plate Loaded Leg Extentions -
45 x 5
90 x 5
135 x 5
180 x 5 (gah... how does anyone enjoy these they make my knees feel like death)

Pull Throughs (Cable Station) -
52.5 x 10
62.5 x 10
72.5 x 10
82.5 x 10
92.5 x 10

Seated Calve Raises -
60 x 20
70 x 15
70 x 15

Side Bends -
35 x 15

HyperExtentions -
x 12
x 12
x 12

*Buncha Core Work*

*Stretching*

*Rotator Cuff Work*

f=ma
04-17-2006, 04:22 PM
nice looking squats bro

sounds like a sweet deal having a sugar momma

drew
04-17-2006, 04:26 PM
Nice GMs dude. Smoke up.

f=ma
04-17-2006, 04:35 PM
haha herbal tobacco, of course

KevinStarke
04-17-2006, 06:31 PM
f=ma - haha Sonjas the best, been together for a while.

Drew - I love goodmornings man, GM > Deadlift.

biggimp
04-17-2006, 10:59 PM
nice goodmornings.

awesome almost 2.5xbodyweight squats

Clifford Gillmore
04-18-2006, 04:55 AM
Nice session, good stuff on the GM and Squaties.

KevinStarke
04-18-2006, 07:30 AM
biggimp - Thanks man, my best squat is 415 at 161 which is actually 2.57 times my bodyweight.

Risk - Thanks man

Chubrock
04-18-2006, 09:00 AM
Damn good squattin Kev, even though your firebreathing has nothing on my BJJ.

Kiaran
04-18-2006, 12:00 PM
****'s lookin strong, bro. So are you living with your girlfriend's family right now or what? Place sounds pretty luxurious. Live it up and have fun.

KevinStarke
04-18-2006, 02:03 PM
Chub - pfft im so done with firebreathing. I make things blow up from flexing my ass cheeks now.

Kiaran - I'm staying with my girlfriend for the summer.

Gutz981
04-18-2006, 05:52 PM
GMs reccomend them on a leg day? What are the target muscles? I've never done one but by looking I'm guessing Hams and lower back?

KevinStarke
04-18-2006, 06:35 PM
I like em on leg day, they hit my low back/hams/ass like none other, and really hit some muscles in my upper middle back too.

fixationdarknes
04-18-2006, 07:21 PM
Awesome squats and GMs. Got any recent videos out?

drew
04-18-2006, 09:31 PM
I know what else hits your ass like nothing else...














GUYS!

KevinStarke
04-19-2006, 03:46 PM
fix - dont have a camera anymore

drew - HAHA, EXTREME!!!!!

Awesome workout today, didnt feel too strong goin in to the gym but once i started moving the weight everything went along nicely. Im down in bodyweight and have been eating trash yet my CG Bench has gone up and is actually catching up to my flat bench... what the ****? Combined my squat assistance in to todays heavy bench work... here it is.

Heavy Bench Day:

*Stretched*

*Rotator Cuff Exercises*

BB Squat -
135 x 10 (Deep, just to loosen up my legs a little)

Bench Press (No Arch, 185 Rep Out)-
45 x 10
135 x 5
185 x 1
185 x 22 (PR Try for 205 x 20 Next Time)

Close Grip Bench Press -
135 x 5
185 x 2
225 x 3
235 x 3
245 x 3
265 x 2
275 x 1
290 x 1 (PR)
300 x 1 (PR!!! Dizam)

Box Squat (12" Box) -
45 x 5
45 x 5
135 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Skull Crushers -
60 x 5
80 x 5
90 x 5
100 x 8
100 x 6

Dips -
BW x 20
BW x 20

Low Cable Rows (Close Grip) -
75 x 10
120 x 10
165 x 5
195 x 5
225 x 5 (PR)

Hammer Curls -
40 x 5
60 x 5
65 x 5
70 x 8 (PR)
70 x 7

DB Rows -
90 x 10
100 x 8 (Blah, grip was shot)

Reverse Cruls -
50 x 12
50 x 12
50 x 12

Hyper Extentions -
x 10
x 12
x 15

Side Bends -
35 x 15
35 x 15

Wrist Curls -
20 x 25

Wanted to see if I could get 20 reps with 185 on flat bench so I gave it a shot and got 22 pretty easy so im gonna try and get 20 reps of 205 next week, that'd be sick. All in all an awesome workout but my closegrip strength is wierdin me out since its catchin up to my flat strength.

Stumprrp
04-19-2006, 03:50 PM
wow SICK workout you maniac, 300 on close grips your triceps are t3h pwnz

drew
04-19-2006, 03:57 PM
Nice lifting dude. The CGs should be catching up, that means you're finally developing a damn tricep.

Chubrock
04-19-2006, 04:56 PM
Damn lil dude. Nice work. Have I mentioned how much I hate your strength....Oh well, at least I'm sexier.

KevinStarke
04-19-2006, 05:19 PM
Drew - Pffffft, my triceps have always been my strong point in benching sucka

Chub - Pffft, drew would beg to differ ;)

Bob
04-19-2006, 05:43 PM
Awesome WO dude... how the heck are your tris that strong??
And both Squat and BP.. 185x22 reps.. dang, you'd think your maxs would be the same....

Frankly.. from the sounds of your journal, you seem much happier without Phil.. and still making some nice progress..

KevinStarke
04-19-2006, 05:47 PM
the 185 x 20 bench killed my tris off the bat, confident I can hit 315 on closegrips fresh.

Stumprrp
04-19-2006, 05:53 PM
315 on close grip and you should be able to bench like 365 regular lol

KevinStarke
04-19-2006, 05:58 PM
hah I wish, i've hit 365 off the 3-board on bench but I dont know about a full press.

drew
04-19-2006, 06:40 PM
yeah, but your titties are so nice and toight.

jkirkpatrick
04-19-2006, 07:05 PM
Great job, man! Your strength is unbelievable. Good to hear that your life is somewhat stable (at least for the summer).

Good job. :thumbup:

biggimp
04-20-2006, 01:59 AM
i hate you and i want your bench strength. good workout.

lilmase1153
04-20-2006, 02:12 AM
Fukcing-A Kstarke thats a crazy ass w/o... Nice job on the CG action

Coke
04-20-2006, 06:02 AM
Super close grips, fine job with the pr's all over the place...good box squats too, ridiculous high reps on the flat bench.

KevinStarke
04-20-2006, 07:49 AM
Thanks everyone! Definitelly felt strong during the workout, hoping to work up to 225 x 20 over the summer on flat bench, hopin some more high rep work might help me bust through this wall.

Kiaran
04-20-2006, 02:15 PM
Damn, bro, you've got some awesome strength. Throwin' 185 around like it's a little kid. I have no doubt you'll hit 225 x 20 when you want.

KevinStarke
04-22-2006, 10:46 AM
Thanks man, hopefully.

bill
04-22-2006, 03:22 PM
Big K just caught last couple of workouts looking strong!

KevinStarke
04-23-2006, 07:39 PM
Thanks man 2 more weeks till summer when the real training starts.

Did some grip work yesterday. Some higher rep stuff with the trainer yesterday and lots of work with the #1 today. Was hitting sets of 5 for a few sets with each hand surprisingly enough. Lots of heavy singles and such etc.. etc.. still very hung over from spring weekend over at UCONN. 250 state cops were hired for the weekend and there were literally thousands of drunk college students roaming around the campus all weekend. Let me put it this way, most of you know how big UCONN is and how many people attend it. Now think about the fact that every student was allowed to have two guests... it was packed.

drew
04-23-2006, 07:43 PM
Dude, we almost went up to UConn last night. I called you but you were probably off getting laid or something.

KevinStarke
04-23-2006, 07:44 PM
Haha, Sonja was up with us too so we had some fun on Saturday night with the help of jager bombs no less. You shoulda came man.

cphafner
04-23-2006, 07:52 PM
great workout, huge close grips.

drew
04-23-2006, 07:56 PM
Haha, Sonja was up with us too so we had some fun on Saturday night with the help of jager bombs no less. You shoulda came man.
Well answer your damn cell phone next time. :mad:

KevinStarke
04-24-2006, 02:38 PM
My phones a piece of **** it holds charge for about an hour, too lazy to get a new one.

Todays workout was awesome, didnt think it would be after this weekend but I pulled off a solid workout.

Squat Day:

*Stretched*

*Rotator Cuff Exercises*

BB Squat -
45 x 5
45 x 5
135 x 5
225 x 5
275 x 8
275 x 8
225 x 12

Wide Stance GoodMornings -
135 x 5
185 x 3
225 x 5
225 x 5

Sumo Deadlifts (No pain in right hip!) -
135 x 5
225 x 5
315 x 5
365 x 5 (held last rep at the top for 30 sec's, grip strength is gettin strong)
365 x 5

ATF Squats -
135 x 10

HyperExtentions -
x 12
+25 x 12
+25 x 12

BB Bench (Legs up) -
45 x 12 (comp grip)
45 x 12 (close grip)
95 x 12 (comp grip)
95 x 12 (comp grip)

*Core Work*

*Stretched*

*Rotator Cuff Work*

The 2 sets of 365x5 on sumo deads was easy, smoked em both and my grip and dead strength felt awesome. I know I said I wouldnt dead for a while but I just couldnt resist the urge to lift heavy things off the ground.

fixationdarknes
04-24-2006, 03:09 PM
Haha you're pretty good at picking up heavy things off the ground. And for sure a solid session. :thumbup:

Anything special you've been doing to get that grip strength? I'm assuming just normal lifts and static holds?

KevinStarke
04-24-2006, 03:20 PM
Thanks man, just holding on to lots of heavy things and lots of gripper work. I know the crushing grip strength doesnt really carry over to static strength but its made my forearms bigger and stronger and my grips gotten better since so meh... grippers for the win.

drew
04-24-2006, 04:12 PM
Nice work and great pulling. Grip is coming along nicely. Did you happen to read Marc Bartley's article on switching to Sumo DL? He broke down a section on what he did for training his grip. You might find it interesting.

Stumprrp
04-24-2006, 04:19 PM
very solid session kevin

Sensei
04-24-2006, 04:41 PM
That's a marathon session kevin! Why did you do the ATFs after the squats, dls, and gms - to stretch out?

KevinStarke
04-24-2006, 05:57 PM
drew - i'll have to check it out man. The sumo felt great since my right hip didnt hurt (knock on wood). It felt 10x easier than conventional and I definitelly hope to finally get my deadlift moving this summer with sumo pulling.

stump - thanks man

Sensei - yah my legs just wanted some more blood in them and I wanted a good stretch, no real reason to do em just felt like it.

Chubrock
04-24-2006, 06:24 PM
Damn bro. Awesome pulling. You pulled my max for two sets of easy 5. Much hate!!!

Coke
04-25-2006, 05:25 AM
My phones a piece of **** it holds charge for about an hour..

That's really not uncommon from what I've seen. The workout session rocks throughout bro.

KevinStarke
04-25-2006, 07:33 AM
Thanks guys.

Only a few more weeks of school left. I dont really like strict routines since I never follow them but I have a good idea of the kind of split I want to use and the basic layout of exercises for my summer training.

ericg
04-25-2006, 09:41 AM
Thats some awesome stuff bro. Nie.

Guido
04-25-2006, 11:00 AM
Grippers for teh win! Now that I've been reading about it, I think I want to invest in some grippers, myself. My static grip strength is excellent but I want forearms of steel!

Parties over at the CONN sound like good times. I miss college...*sigh*

KevinStarke
04-25-2006, 12:09 PM
eric - thanks man

Guido - My forearms have gotten a good deal bigger sine I started using them im lovin the powerfull arms look now. UCONN was nuts man, thousands and thousands of drunk college students and 250 state cops who didnt care as long as you werent breaking things.

KevinStarke
04-25-2006, 01:15 PM
I was just checking out http://www.rawpowerlifting.com/pdf/RAWClassificationStandards.pdf and i'm pretty pleased with where I stand. In the 165 class im Class 1 and only 35 lbs away from Master. Would be cool to be elite by the end of the year.

Gutz981
04-25-2006, 01:48 PM
Your ****ing strong as ****...nuff said.

ArchAngel777
04-25-2006, 01:55 PM
Nice, masters is awesome... Great link... I am like Class III... How pathetic... :D

WBBIRL
04-25-2006, 06:38 PM
Im class IV lol... whats sad is though it will probably take me 14-18 months to get to class 1 and then 3-5 more years to get to master in the 275 weight class (which I dont intend to be in for very long).

But as they said, your a strong f*ck

rookiebldr
04-25-2006, 07:49 PM
Cool link, I'm not as pathetic as I thought, considering I didn't think I'd rate in the classes at all!

However, Kevin, you definitely a strong ****er for your size/weight. Always impressive.

KevinStarke
04-25-2006, 07:58 PM
Thanks everyone! My strength isnt near what I want it to be at though, hopefully this summer will prove to be one big awesome training session, hoping to really push my numbers.

drew
04-25-2006, 08:00 PM
Yeah boy, you as weak as a kitten.


An EXTREME KITTEN!!!!!!!!!!

rookiebldr
04-25-2006, 08:33 PM
Thanks everyone! My strength isnt near what I want it to be at though, hopefully this summer will prove to be one big awesome training session, hoping to really push my numbers.

Our strength is never where we want it to be. So keep going for it, in your case, you've can go a long way.

KevinStarke
04-25-2006, 09:00 PM
EXTREME!!!

Roark
04-26-2006, 07:40 AM
looking very strong in here man

are you trying to stay in the same weight class?

Coke
04-26-2006, 07:57 AM
looking very strong in here man


Always at the head of class!!...hope you'll still be networking from time to time with Phil and those guys.

Clifford Gillmore
04-26-2006, 08:50 AM
Hah, I'm Master in the 181 Womens.

KevinStarke
04-26-2006, 08:52 AM
Roark - at the moment yes

Coke - Thanks man, im sure i'll train with em again some day on and off if im ever back in Fairfield

Risk - ****y yah!

Progress
04-26-2006, 09:57 AM
Wow, you're wicked strong.

offhegoes03
04-26-2006, 12:29 PM
hey man, you're definitely a strong guy.. keep up the good work

KevinStarke
04-26-2006, 01:57 PM
Progress/offhegoes - Thanks guys!

Today I did some light/speed work and some plyometrics. Havn't done plyometrics in well... ever so it was interesting and pretty fun except for banging up my shin, i'll explain that later though. Used a realllll low box today, actually turned a tall box on its back like I would a fine lady which ended up bein an 8" box so I went good and deep and got a niiiiice stretch. No matter how sore I am as soon as I do a little DE work everything feels goooood.

Light/Speed Work:

*Stretched*

*Rotator Cuff Exercises*

BB Box Squats (8" Box, Moderate Stance) -
45 x 10 (Parallel)
45 x 10 (Add Box)
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
185 x 3
185 x 3
185 x 3
185 x 3
225 x 3
225 x 3

BB Squat -
135 x 10 (Wide Stance)
135 x 10 (Close Stance)

GoodMornings (Moderate Stance) -
135 x 8
135 x 8

Deadlifts -
105 x 5 (Conv.)
105 x 5 (Sumo)
105 x 5 (Conv.)
105 x 5 (Sumo)

Plyometrics:

Box Jumps -
30" Box x 10
30" Box x 10
30" Box x 10
36" Box x 10
36" Box x 9 (Slipped and busted my right shin on the 9th rep)

*Stretched*

EDIT: Forgot to add, with the box squats I rest no more than 10 seconds between each set.

Kept everything real light, I love doin DE work in a commercial gym because everyone looks at you like your week. Then you **** on their souls on ME effort day and hopefully ruin their self esteem forever. Speed off the box felt good but took a few sets of the 135 to really get used to, 8" is pretty low on box squats. I guess im in a bad mood or something because the guy squatting next to me who was doing 1/8 squats goes, "damn man you squat deep" to which I replied, "no you just squat high". The deadlifts I just didnt feel like taking the 25 and 5 off of each side so I said to hell with it and did it with the 105 rather than 135.

Last rep of the 36" Box jumps I busted my shin when I slipped on the way down, was bleeding and got real swollen. I've iced it and the swelling has gone down and it doenst feel uncomfortable to squat down which is the only thing I was worried about so its all good. I'll probably keep doing plyometrics on my DE days and some off days. All in all a solid workout, benching tomorrow... gonna go for 205 x 20.

fixationdarknes
04-26-2006, 02:03 PM
Awesome work. The first time I ever tried out some speed work was because of you. ;) Hope the shin heals up man.

Oh and btw, where do you get boxes to squat on? Are they just at your gym?

And would plyometric work still be considered "speed" work? Don't they both focus on the same thing?

drew
04-26-2006, 02:26 PM
Holy **** dude. You volume monkey.

Don't worry about the shin, you've got another one. EXTREME BLEEDING!!!

Canadian Crippler
04-26-2006, 02:28 PM
Are you sure you're human? Some of your workouts have the same volume I use per week!

Meat_Head
04-26-2006, 02:37 PM
Damn thats alot of squats! I like the volume, and you're getting beastly strong, keep it up.

KevinStarke
04-26-2006, 02:56 PM
Fix - Glad I could help you out man. The box's I dont know there... they are just there...

Drew - Haha, EXTERME!!! Yah its all good, throbs a bit but aint nothin but a g thing.

Canadian Crippler - Its all really light weight so it wasnt bad, I just like to lift... so I just kinda keep going.

Meat Head - Thanks man, I like squats more and more every time I do them.

Chubrock
04-26-2006, 05:41 PM
Nice squattin Starke. ****load of volume. You still keep up with Phil's niece any?

KevinStarke
04-26-2006, 07:29 PM
Thanks man. Hah, fraid not.

Organichu
04-26-2006, 07:33 PM
Kevin, what're you looking like these days?

KevinStarke
04-26-2006, 07:40 PM
Not much different, still hovering between 160-165 throughout the day.