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KevinStarke
09-20-2006, 01:35 PM
Things are looking up at the moment which usually means its a good time to train so i've started back up. I have 4 months until I leave for San Francisco in January. I got a gym membership to "The Edge" which I dont like but will have to deal with considering Phil closed down Hollywoods. A couple cool people I know train there though so it shouldnt be all bad. Yesterday was my first day back in the gym and i've definitelly lost strength, but I know it'll come back quick. I'll order some Whey next pay check, here's my crappy bench workout...

Bench Day:

*Rotator Stuff*

BB Bench -
45 x 15
135 x 10
165 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

CG Bench -
155 x 5
155 x 5
155 x 5

DB Floor Press -
45 x 12
65 x 10
65 x 10

DB Skull Crushers (Each Arm) -
20 x 10
25 x 10

Dips -
x Failure
x Failure

Single Arm HS High Row -
1pps x 10
1pps+15 x 8
2pps x 8
2pps x 8

CG Low Rows -
100 x 10
120 x 10
120 x 10

DB Hammer Curls -
40 x 6
50 x 6
55 x 8
55 x 8

DB Shrugs -
65 x Lots
65 x Lots
85 x Lots

Hyper Extentions -
x 10
x 10

*Abb Work*
*Rotator Stuff*
*Stretching*

Bleh... strength is down alot but hopefully it'll come back quick... endurance too..

Coke
09-20-2006, 01:41 PM
You'll be in rare form by the time U head west, U always bounce back so well...gonna be more dangerous around here.

KevinStarke
09-20-2006, 02:04 PM
Yah man my size actually hasnt changed much I still look almost as big as I did in my prime this year so im hoping to really hit some big weights over the next four months.

Stumprrp
09-20-2006, 02:08 PM
nice to see you back kevin, lookin foward to seein you bounce back

Unreal
09-20-2006, 02:19 PM
Welcome back. Good too see the young strong people posting up.

MixmasterNash
09-20-2006, 02:24 PM
Welcome back.

Eszekial
09-20-2006, 02:53 PM
Where you been?!

Relentless
09-20-2006, 02:59 PM
Nice to see you back, KS.

offhegoes03
09-20-2006, 03:22 PM
DUDE! awesome to see you back into the swing of things.. also, I hate you since your "bad" bench day is a halfway decent one for me.. ha nice work dude and the strength will come back

Guido
09-20-2006, 03:58 PM
Kevin! You're alive!

Sidior
09-20-2006, 04:06 PM
glad to see you back bro

Sensei
09-20-2006, 04:16 PM
Good to see you in the gym again!!!

drew
09-20-2006, 04:48 PM
That's it? That's your bench session? I mean, I know you've had a lay-off there but you never told me you turned into a girl.

:D

KevinStarke
09-20-2006, 09:48 PM
haha whats up everyone, i've been around but havnt had the time or funds to lift. Everything is lookin up these days though and i'm back in the gym. Got a new set of wrist wraps in the mail and gonna order some whey tomorrow. Lookin to do some squats and maybe a few deads tomorrow but we'll see. No more gear for me, thats all i know.

KevinStarke
09-22-2006, 04:56 PM
Yesterdays squat workout. I hate comming back after a long break... 225 felt uncomfortably heavy which is pretty lame. I also will never eat runny eggs ever again before I lift considering I puked 4 times after this workout. I'm gonna keep doing progressive 5x5's till my strength is at or close to what it was before the break, then i'm gonna do some specialized routines till I leave in January. Heres the workout...

Squat Day:

*Stretch*
*Rotator Cuffs*

BB Squat -
45 x 10
135 x 8
185 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Good Mornings -
135 x 5 (Moderate Stance)
135 x 5 (Close Stance)
135 x 5 (Wide Stance)
155 x 8 (Moderate Stance)

Cable Pull Throughs -
10th Setting x 10
14th Setting x 10
14th Setting x 10
14th Setting x 10

Hyper Extentions -
x 10
x 10

*Core Work*
*Stretching*

The squats and GM's were good and deep, gonna try to keep it that way too as I progress back up in weight.

WBBIRL
09-22-2006, 10:33 PM
Nice to see you back in the game yet again, looking forward to seeing some big numbers

Stumprrp
09-22-2006, 11:09 PM
nice job big kevin

Coke
09-23-2006, 08:50 AM
I hate coming back after a long break.

That's the one main reason why I don't let up, I hate that feeling...the efforts looks nice - on track with it Kevin.

offhegoes03
09-23-2006, 01:32 PM
nice job man.. you'll bounce back in no time

cphafner
09-23-2006, 02:21 PM
looking forward to seeing some big lifts. What are you going to be doing in San Fran?

Built
09-23-2006, 03:31 PM
Kevin! I have family in San Fran - now I'll have friends there too - I'll HAVE to take a trip in - when do you get there, in the new year?

KevinStarke
09-23-2006, 05:57 PM
Thanks everyone, I can already feel some strength comming back.

cphafner - Im going to the Academy of Art University, majoring in photography

Built - haha hell yah, I move over in the middle of this comming January. I'll PM you.

Todays workout was a speed/light day, definitelly need to work on my speed... gah.. Anyway here it is...

Speed Day:

*Rotator Cuffs*
*Stretched*

Low Box Squats (10 Second Rests) -
45 x 10
135 x 3
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

Speed Pulls (10 second rests) -
135 x 3 (Conv)
135 x 3 (Sumo)
155 x 3 (Conv)
155 x 3 (Sumo)
155 x 3 (Conv)
155 x 3 (Sumo)
155 x 3 (Conv)
155 x 3 (Sumo)

Speed Bench (10 second rests) -
115 x 3 (Wide)
115 x 3 (Comp)
115 x 3 (Close)
135 x 3 (Wide)
135 x 3 (Comp)
135 x 3 (Close)
135 x 3 (Wide)
135 x 3 (Comp)
135 x 3 (Close)
135 x 10 (Comp)

Pull Throughs -
12th Setting x 10
12th Setting x 10

Good Mornings -
45 x 8
135 x 5 (Moderate)
135 x 5 (Wide)
135 x 5 (Close)
135 x 5 (Moderate)

Hyper Extentions -
x 10
x 10

*Core Stuff*
*Rotator Cuffs*
*Stretching*

Nice light, very fast workout. Was sweating balls after this but I could feel my speed get a little better as I warmed up more and more. Heavy bench on Tuesday.

Bob
09-23-2006, 10:53 PM
Welcome back Kev...
So did you walk the Appalachian Trail??

Workouts look good.. strength is already there.. probably just covered up with beer and weed cells.. lol

Goodwinm
09-24-2006, 04:26 AM
good to see u back messing with teh iron again! :)
solid workouts to come back with.

KevinStarke
09-24-2006, 06:43 AM
bearwolf - haha, when AAU entered the picture I got pretty distracted so no trail yet. As far as the beer and weed cells, i'm hoping to combine them and lean muscle into some kind of hybrid super muscle... we'll see..

Goodwinm - Thanks man, hopin to get what had back asap.

Clifford Gillmore
09-24-2006, 08:36 AM
Welcome back Majorus.

McIrish
09-24-2006, 09:10 AM
kev it's good to see you back, man - how does school start in four months, what kinda san francisco hippie school are you going to that starts mid-january? ;)

i'm sure within like two months you'll be back to pressing some serious iron... skip the runny eggs next time, though... :drooling:

Stumprrp
09-24-2006, 09:18 AM
thats a super workout kevin, tons of speed work. almost like cardio! lol

btw dude, starting to do good mornings off pins starting at parallel, what a workout!!

Al3X
09-24-2006, 10:10 AM
Impressive workout Kevin. Strength will be back soon.

KevinStarke
09-24-2006, 06:13 PM
risk - good to be back man.

irish - Spring Semester starts in January man.

Stump - yah i was sweatin balls, just saw your 405 x 7 on squats in your journal man, doesnt look like i'll catch you on that lol.

alex - Thanks man, hopefully it will.

jkirkpatrick
09-24-2006, 06:17 PM
Good to see you back, Kevin! Best news I can see is that you've got some direction in your life with University approaching fast. :thumbup:

I'm glad that you're back!

MixmasterNash
09-24-2006, 06:33 PM
Good luck on your disease that requires prescription medical marijuana once you get to Cali.

KevinStarke
09-26-2006, 04:33 PM
jkirk - thanks man, good to be back

mix - oh I nurse that disease every day friend

Today was the second chest session back from the hiatus. Everything felt much heavier than it should but I can feel my strength coming back little by little by little.. Gonna keep adding weight each week till i'm back to my original strength.

Heavy Bench:

*Rotators*

BB Bench (Paused) -
45 x 10
135 x 8
165 x 5
185 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Rack Lockouts (6-7" ROM) -
45 x 5
135 x 5
225 x 5
275 x 5
295 x 5
315 x 5

Dips -
x 10
+25 x 8
+25 x 8
+25 x 8

Seated Cable Rows (Bench Grip) -
105 x 10
120 x 10
140 x 10

DB Rows -
85 x 10
85 x 10

Reverse Curls -
40 x 10
50 x 10
50 x 10

Bleh... I was able to rep 315 a few times before I stopped so rack lockouts with them as the highest weight is slightly depressing, just gotta be patient I guess.

drew
09-26-2006, 05:00 PM
Looks like it's starting to come back. Keep at it.

Where are you lifting these days? I'll have to get down there.

KevinStarke
09-26-2006, 05:10 PM
liftin over at the "The Edge". I hate it.. but gotta do what you gotta do right.

Chubrock
09-26-2006, 06:04 PM
Dude, I'm comin for you.

Stumprrp
09-26-2006, 08:40 PM
strength still looks fine kevin

ddegroff
09-26-2006, 09:39 PM
Glad to see your hittin' the iron again!

Your strength already looks better!

Coke
09-27-2006, 07:16 AM
Doing very well, moving up gradually and training smartly without going overboard...sessions are always ace man.

dw06wu
09-27-2006, 04:33 PM
you are just like me dude. it comes quick but leaves even quicker.

lilmase1153
09-27-2006, 04:59 PM
another one on the comeback trail... dude im in the same boat as you, but my boat is leaky :(

good to see you back Kstarke

KevinStarke
09-27-2006, 08:54 PM
Upper bodies feelin good and beat up, today was a rest day but tomorrow is squat and/or deadlift, not too sure what i'll be doing. Thanks for the kind comments everyone, and Chub... lets do this!

KevinStarke
09-28-2006, 05:04 PM
Bleh, pretty dismal workout. The squats I was fine with and even the goodmornings were alright considering how long i've been back. I just dont know what to say about the deadlift though.. I figured i'd at least be close to 400 given that I hit 495 before I stopped... not getting 335 is ridiculous..

Heavy Squat/DL Day:

Sumo Deads -
135 x 5
185 x 5
225 x 3
275 x 3
315 x 2
335 x 0 ...
335 x 0 ....
315 x 3 (Conventional)
315 x 1 (Sumo)

BB Squat -
45 x 10
135 x 5
185 x 5
225 x 8
225 x 8
225 x 8

Cambered Bar Good Mornings (Moderate Stance) -
135 x 5
185 x 5
185 x 5
185 x 5
225 x 3

Cable Pull Throughs -
10th Setting x 8
12th Setting x 10
12th Setting x 10

Hyper Extentions -
x 8
x 8

*Calves*

Bleh... I set this workout with a really lame tone.. missing the 335's put me at low energy for the rest of the workout, managed to push though it though. Hopefully this is just a 1-2 time thing and my DL strength will come back to 400+ otherwise i'm gonna be real bummed.

drew
09-28-2006, 08:30 PM
No worries dude, it's probably just a technique thing. I would go back and check the vids from the last time you pulled heavy and see if you're missing something.

Nice effort regardless.

I'm heading down to Southside tomorrow night. Feel like benching?

Chubrock
09-28-2006, 08:34 PM
I'm with Drew. I'm sure it's just technique. You'll smoke it next time, but for now, we dead the same thing lol.

sharkall2003
09-28-2006, 10:00 PM
Nice workouts. Keep 'em up.

McIrish
09-29-2006, 03:55 AM
yeah Kev, I'm sure you'll be back deadlifting nearly a quarter-ton within no time... get some food in you and sleep it off! :thumbup:

Coke
09-29-2006, 07:38 AM
No biggie, those deads of yours will be flying up soon.

JustinASU
09-29-2006, 09:16 AM
Coming from someone who has been through major surgery and a very serious car accident both in the last year and a half, I can tell you that these first few weeks will seem very depressing. You need to push yourself through the motions anyway. Soon you'll start to see improvement, and they'll only encourage you to push harder. Before long you'll be hitting PRs again. Be patient.

ddegroff
09-29-2006, 12:25 PM
Everybody has bad days!

Just bounce back next session.

KevinStarke
09-29-2006, 02:48 PM
Yah i need to up my food intake i've gotten so used to 2 meals a day pretty much that I need to get my appetite back. I'm sure my technique was off, the leverages felt very strange.

Sensei
09-29-2006, 03:13 PM
You've been away for more than a couple weeks, you know... It sounds like you've been eating like crap too. It might take a little longer than a session or two.

KevinStarke
09-30-2006, 04:38 PM
Yah i know... i'm just really impatient. Today was speed day and everything felt really good actually. Got my whole body nice and loose and had me sweatin.

Speed Day:

*Stretch*
*Rotator Cuffs*

Low Box Squats (5 Second Rests) -
45 x 10
135 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

35 lb Plate Speed Pulls (New Exercise/5 Second Rests) -

115 x 3 (Conv.)
115 x 3 (Sumo)
115 x 3 (Conv.)
115 x 3 (Sumo)
115 x 3 (Conv.)
115 x 3 (Sumo)
115 x 3 (Conv.)
115 x 3 (Sumo)
115 x 3 (Conv.)
115 x 3 (Conv.)

Speed Bench (5 Second Rests) -
45 x 18
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 10 (Comp Grip)

HS Iso Lateral High Row -
1pps x 8
1pps x 8
1pps x 8

Good Mornings (15 Second Rests) -
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Close Stance Incline Leg Press -
1pps x 10
2pps x 10
2pps x 10
2pps x 10

Hyper Extentions -
x 12
x 10

Plyometrics:

Squat Jump -
x lots and lots of singles

*Lots of core work*
*Rotators*
*Stretching*

All in all a solid session, Heavy Bench Day is comming up next. I wanted to do box speed pulls but theres no box's in the gym I go to so I figure i'll start doing 35 lb plate deadlifts and sometimes 25 lb plate deadlifts.

Stumprrp
09-30-2006, 05:14 PM
nasty nasty session kevin

drew
10-01-2006, 01:14 AM
Wow dude, back to the volume that got you there. Nice.

KevinStarke
10-01-2006, 07:44 AM
Speed and form on everything felt solid, feelin good about that session.

KevinStarke
10-03-2006, 05:18 PM
Today was an interesting day... aside from concluding that Planet Fitness is one of the worst gyms ever I had a decent workout. Started the workout at the Fitness Edge and was very quickly taken to a back room with my lifting partner for using chalk. Apparently he has had "lifting offences" such as chalk and "slamming the weight" while deadlifting... and ended up getting his freakin gym membership "terminated". He convinced me to go to Planet Fitness down the road a bit with him and it was terrible... no squat racks, no dumbells higher than 70, cheap bars... etc... ridiculousness. Couldn't do the workout I wanted but still managed to get a soild session in.

Heavy Bench Day:

*Rotator Stuff*

BB Bench -
45 x 10
135 x 5
185 x 3
205 x 1
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Close Grip Bench -
135 x 5
185 x 3
205 x 3
225 x 3
225 x 3
225 x 3

BB Bench Negatives -
245 x 3
275 x 3

Press Downs -
60 x 10
80 x 8
80 x 8
80 x 8

DB Hammer Curls -
35 x 5
45 x 5
55 x 5
55 x 5
55 x 5
60 x 5

Low Cable Rows -
100 x 10
120 x 10
120 x 10

Pull Ups -
x 5 (Moderate)
x 5 (Close Grip)
x 5 (Moderate)

DB Front Raises -
15 x 10
15 x 10

*Rotator Cuff Stuff*

The 225, 5x5 felt strong and pretty easy. Its good to be back at 225 for working weight, will go 230/235 5x5 next week.

drew
10-03-2006, 05:21 PM
Nice benching broseph. Planet Fitness is HELL. You'd be better off lifting stones in a field somewhere.

WBBIRL
10-03-2006, 06:08 PM
225 5x5 is getting back there man, nice day despite the setbacks.

Chubrock
10-03-2006, 06:14 PM
1, 2 Andrew's comin for you...


Looks like you're already back to your ways. Nice work bro.

bill
10-03-2006, 07:37 PM
Hang with it Kev you'll be back in top form shortly!

Unreal
10-03-2006, 09:01 PM
Good benching. Even after all my time lifting I'm no where near that.

offhegoes03
10-03-2006, 10:56 PM
nice job kevin.. good to see you getting back into the swing of things.

KevinStarke
10-04-2006, 12:03 AM
Thanks for the kind words everyone. I can feel my strength comming back and everything felt much easier today.

getfit
10-04-2006, 04:21 AM
Happy bday Kevin.Hope you have fun :)

McIrish
10-04-2006, 05:42 AM
Dang Kev, you're getting back into it already... hah, I like how you can take a few months off and still shatter my bench, you bastard.

Coke
10-04-2006, 06:24 AM
Did what you had to do over at the other facility, lol...your strength is surely rising, keep on Kevin.

Bruteman
10-04-2006, 08:35 AM
Happy Bday youngster.

Unreal
10-04-2006, 08:39 AM
Have a great birthday.

KevinStarke
10-04-2006, 03:16 PM
Getfit - Thanks, things are goin real well so far, won the auction I was bidding on, on eBay.

McIrish - Haha yah I feel it commin back man .

Coke - Exactly

Brute/Unreal - Thanks guys.

ddegroff
10-04-2006, 03:30 PM
Killer last couple of sessions, looking like your getting it back quick!

Happy B-Day!

drew
10-04-2006, 04:33 PM
Happy birthday little brutha.

getfit
10-04-2006, 04:53 PM
Getfit - Thanks, things are goin real well so far, won the auction I was bidding on, on eBay.

McIrish - Haha yah I feel it commin back man .

Coke - Exactly

Brute/Unreal - Thanks guys.
excellent! Enjoy your day

KevinStarke
10-04-2006, 05:10 PM
Happy birthday little brutha.

WUTANG!!! :shoot:

cphafner
10-05-2006, 09:24 AM
Happy bday Kevin

KevinStarke
10-05-2006, 02:14 PM
cphafner - thanks man it was a good one.

20 rep squats blow.. Today was my first time doing 20 rep squats and the leg strength was there fine but my lower back became jellow after rep 12 and it was hell from then on. I feel its decent weight for just comming back and for my first time doing a 20 repper. I'm incorporating them as part of my back to basics routine until im back to 100% of my strength. For squats I use the same weight for 3 weeks in a row and then I plan to up it 10 or so lbs for the next 3 week squat cycle. Heres a basic outline or what im doing for my squats until im back in action...

Week 1 Squats: 225 5x5
Week 2 Squats: 225 3x8
Week 3 Squats: 225 1x20
Week 4 Squats: 235 5x5
Week 5 Squats: 235 3x8
Week 6 Squats: 235 1x20
Week 7 Squats: 245 5x5
etc...
etc... You get the point.

I plan on doing this until i'm back to 405 x 1, then i'll start a structured routine like Smolov or something... but we'll see how it goes. I'm pretty proud of the 3 week setup I made and i'm excited to see how it'll work. I wore the wrong shoes today and am no longer allowed to use chalk so it wasnt the easiest workout in the world, felt pretty good though. Lower backs been giving me a little nagging pain lately despite making sure my form is on point. Heres the workout...

Squat Day:

*Rotator Stuff*

BB Squat -
45 x 5
135 x 5
185 x 3
225 x 20

Squat Lockouts (3-4" From parallel where I started each rep) -
225 x 5
275 x 3
315 x 3
365 x 2

Good Mornings -
135 x 5
185 x 3
205 x 3
205 x 3
205 x 3

Close Stance Incline Leg Press -
2pps x 8
3pps x 8
4pps x 8
5pps x 8
5pps x 8

Hyper Extentions -
x 10
x 10

Ez Bar Curls -
50 x 10 (Reverse Curl)
70 x 8 (Underhand)
50 x 8 (Reverse Curl) *Pain in Right Forearm*

DB Shrugs -
50 x 15
55 x 15

Only had an hour to do this workout so it was a bit rushed but a solid leg workout none the less. Excited to up the weight a little next week for my 235 5x5.

As far as my personal life is going things are pretty solid right now. Ended up going out to dinner and a movie with my Ex-girlfriend who left me a month and half or so ago. First time i'd seen her since and while it was awkard at first we had a good time and relaxed by mid-dinner. She's happy though so that makes me pretty happy as well. Sent out my money order yesterday as well and my S08 Yamaha Synth should be on its way come Saturday, can't wait to play the **** out of it.

jkirkpatrick
10-05-2006, 02:59 PM
Nice job on the 20 rep. Brutal stuff. Even better news on the personal life.

:thumbup:

Stumprrp
10-05-2006, 05:53 PM
vrey nice job kevin but those 20 reps must of been to easy for you, you literally need to take your 12 rep max and push to 20, taking 3 deep breaths in between every rep, let me tell you bro, its not fun and extremely painful lol

offhegoes03
10-05-2006, 06:38 PM
solid workout kevin.. good to hear things are improving in your personal life as well.

KevinStarke
10-06-2006, 12:45 AM
thanks guys.

stump - i just started back up so trust me 225 was not easy heh.

Stumprrp
10-06-2006, 10:47 AM
lol its exilerating! do then like i said next time and find yourself on the floor crying, well at least i was :D

ddegroff
10-06-2006, 11:05 AM
I need to try this 20 rep squat stuff!

Past workout and your plan look good.

JustinASU
10-06-2006, 11:47 AM
Ahhh 20 reps breather squats...so excruciatingly fun... Workouts are looking stronger every day bro. Before long you'll be smashing those PRs.

KevinStarke
10-06-2006, 02:34 PM
Stump - I know how to do 20 reppers, I did my breathing and what not but it was my first 20 repper, i'll be adding weight as I go along. Takin thigns sloooow for now.

ddegroff - do em up man

Justin - Hopefully soon, I hate not being able to bench over 300. I dont know if I can or not at the moment but im assuming I cant right now and that bums me out.

JustinASU
10-06-2006, 02:50 PM
Stump - I know how to do 20 reppers, I did my breathing and what not but it was my first 20 repper, i'll be adding weight as I go along. Takin thigns sloooow for now.

ddegroff - do em up man

Justin - Hopefully soon, I hate not being able to bench over 300. I dont know if I can or not at the moment but im assuming I cant right now and that bums me out.


It it helps to hear about other people's misery...Last year I had major surgery and lost 25 lbs and much much more strength. Then as soon as I was in my prime again, I had a near fatal car accident and couldn't lift for months and lost another 20-30 lbs and a **** ton of strength.

So, respectively, you're doing fine :)

KevinStarke
10-06-2006, 05:04 PM
Haha well if you put it that way yah..

cphafner
10-07-2006, 11:07 AM
solid 20 reppers Kev.

KevinStarke
10-07-2006, 06:14 PM
Thanks man

Awesome workout today. Everything went smoothly, felt comfortable and was fast. I'm surprised at my energy considering I woke up at 6am and the only thing I ate prior to the workout was a bacon egg and cheese and some vitamin water.

Speed Day:

*Treadmill*
*Rotator Stuff*
*Stretched*

Speed Box Squats (5-10 Second Rests) -
45 x 10
135 x 10 (No Box)
155 x 3 (Add Box)
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

Speed Pulls (5-10 Second Rests) -
135 x 3 (Conv.)
135 x 3 (Sumo)
225 x 1 (Conv)
225 x 1 (Sumo)
225 x 1 (Conv)
225 x 1 (Sumo)
225 x 1 (Conv)
225 x 1 (Sumo)
225 x 1 (Conv)
225 x 1 (Sumo)
225 x 1 (Conv)
225 x 1 (Sumo)

Cambered Bar Good Mornings (10-15 Second Rests) -
135 x 5 (Moderate Stance)
155 x 5 (Moderate Stance)
155 x 5 (Wide Stance)
155 x 5 (Close Stance)
155 x 5 (Moderate Stance)
155 x 5 (Moderate Stance)

Close Stance Incline Leg Press (10 Second Rest) -
1pps x 20
1pps x 20

Cable Pull Throughs -
10th Setting x 10
10th Setting x 10
10th Setting x 10
10th Setting x 10

Speed Bench (5-10 Second Rests) -
45 x 30
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 15 (Comp Grip)

Tricep Press Downs (V-bar) -
8th Setting x 10
10th Setting x 10
12th Setting x 10
12th Setting x 10

Hyper's -
x 12
x 8

Plyometrics:

Squat Jumps -
x 15

*Calves*
*Rotator Stuff*
*Bunch of core work*
*Stretching*

All in all a solid workout. Even though the sumo pulls were fast they felt uncomfortable, I need to loosen my hips up again I think.

offhegoes03
10-07-2006, 07:59 PM
looking good man.. you'll be back to benching 300+ in no time.

WBBIRL
10-07-2006, 09:06 PM
Lookin good, even after being back into it for the better part of this year I still cant handle that volume.

KevinStarke
10-07-2006, 09:47 PM
offhegoes03 - thanks man, hopefully

wbbirl - yah, training at Phils got me used to lots of sets.

Stumprrp
10-07-2006, 10:05 PM
and i thought my speed day was good, sick

drew
10-08-2006, 01:11 AM
Nice speed work bro. Get them hips working right son!

What's with the treadmill? Homo :D

KevinStarke
10-08-2006, 10:24 AM
Haha it was cold in the gym, wanted to heat my body up a bit.

Natetaco
10-08-2006, 11:37 AM
wow 10-15 seconds rest on so many lifts. Must have been an insane workout, sick man

Coke
10-08-2006, 12:41 PM
Efforts have been super, really starting to go over the top with the volume.

McIrish
10-09-2006, 04:21 AM
awesome work with such little rest, Kev - keep it up bro

KevinStarke
10-09-2006, 10:06 PM
Thanks guys

Guido
10-10-2006, 09:21 AM
Way to get that speed work in, mein. Ju are one strong mofo and are going to bounce right back, mein.

KevinStarke
10-10-2006, 05:34 PM
Woohoo, today went real well dispite having some wierd elbow issue. Worked 7-3 today and then did heavy bench, maxed out since I wanna find a max to get %'s off of and start a new bench routine next week. The 295 felt about as hard, if not just a little bit harder than 315 used to feel which means im not too far off from my max.. everything else was easy street. The floor presses and incline db's were cake and im pretty pumped to start the new routine next week. Anyway heres the workout...

Heavy Bench Day:

*Stretched*
*Rotators*

BB Bench -
45 x 20
135 x 5
185 x 1
185 x 1
225 x 1
245 x 1
275 x 1
295 x 1 (bleh.. but i'll take it)

Floor Press (2 second pause and relax on the floor) -
135 x 5
185 x 5
225 x 3
245 x 3
255 x 3
265 x 3

Incline DB Bench -
60 x 8
70 x 8
75 x 5
75 x 5
75 x 5

Dips -
x 10
x 10

Press Downs (Rope) -
60 x 10
60 x 10

Pullups -
x 8 (Moderate Grip)
x 8 (Close Grip)
x 8 (Underhand)

Single Arm HS Plate Loaded High Rows -
1pps+25 x 8
1pps+25 x 8

*Assorted Forearm/Trap/Shoulder Work*
*Rotators*
*Stretching*

Slowly but surely my bench strength comes back..

Goodwinm
10-10-2006, 05:39 PM
good stuff Kevin. You'll hit your 315 again in no time.
when doing deads?

drew
10-10-2006, 05:47 PM
Not bad dude. You'll get it back fast.

offhegoes03
10-10-2006, 07:40 PM
looking good kev

Stumprrp
10-10-2006, 08:39 PM
you little shat already back to 295 and im cutting so you will pwn me shortly

KevinStarke
10-11-2006, 12:17 AM
Thanks guys, gotta get used to holding heavy weight again.

KevinStarke
10-11-2006, 12:17 PM
Hmmmm... lately my forearms and hands have been going numb very quickly even when raised for a short period of time. Anyone know if this is something bad? just started happening.

KevinStarke
10-12-2006, 05:05 PM
Great workout today, and by the way i'm in love with front squats. Woke up this morning and puked a few times but felt alright by the time I got to the gym. Tried front squats for the first time and they're really fun and allow me to get nice and deep. I dont know what the deal is with my deadlifts, my bench strength is comming back nicely but my deadlifts are barely moving each week. The deads today werent terribly hard but much harder than they should be considering where I was before. Anyway heres the workout...

Squat/Deadlift Day:

*Stretching*

Front Squats (several inches below parallel, first time doin em) -
45 x 10
95 x 8
135 x 8
155 x 5
155 x 5
155 x 5 (all easy but didnt wanna go too crazy on my first time, felt great)

BB Squat -
135 x 5
185 x 3
225 x 1
235 x 8

Deadlifts -
135 x 5 (Conv.)
135 x 5 (Sumo)
225 x 3 (Conv.)
225 x 3 (Sumo)
275 x 3 (Conv.)
275 x 3 (Sumo)
275 x 3 (Conv.)
275 x 3 (Sumo)
275 x 3 (Conv.)
275 x 3 (Sumo)

Rack Pulls (1" Below Knee, Conventional) -
225 x 3
275 x 3
295 x 3
315 x 3
365 x 1
365 x 1
365 x 1

1-Arm DB Snatches -
20 x 10 (no leg drive)
40 x 5
50 x 5
60 x 3
70 x 3

Cable Pull Throughs -
9th Setting x 10
11th Setting x 10
13th Setting x 10
13th Setting x 10

DB Shrugs -
60 x 21 (hang cleaned both dumbells to my shoulders on the 21st rep)
70 x 12
60 x 20

*Assorted Calve Work*
*Core Work*
*Some Plyo's (Squat Jumps)*
*Stretched*

All in all a solid workout, I feel good about it. My dead strength is bumming me out a bit but meh.. i'll get over it.

Story From Last Night: Went bowling with a buddy and his brother, drank several pitchers of beer and played 4 games. It was raining like crazy and on the way home we saw a bridge that cars pass under that had flooded and a white car was stuck in the water. We went over and it was some lady freaking out and crying so I took my shoes off and the 3 of us pushed her out of the water and in to a nearby parking lot. She seemed pretty drunk and offered us money but we declined. I turned around and noticed that not only had the water risen and taken my shoes and socks but another genius pulled in to the water and got stuck so I took my shirt and shorts off which had gotten pretty wet and we helped push him out too, he had a MUCH heavier car... once again the person offered us money but we declined. I was too drunk to go after my shoes so at the moment i'm sneakerless and only have my squat/deadlift shoes, but meh... my good deed for the week.

offhegoes03
10-12-2006, 05:21 PM
wow kevin.. that's a crazy story. I'm assuming the puking this morning was from the drinking last night? I doubt I would have had motivation to get into the gym if I had been hungover/puking in the morning.

rookiebldr
10-12-2006, 07:21 PM
Hmmmm... lately my forearms and hands have been going numb very quickly even when raised for a short period of time. Anyone know if this is something bad? just started happening.

yeah, I have the same thing. I've been getting it a lot lately. If you find an answer let me know.

Chubrock
10-12-2006, 07:48 PM
I've been getting a lot of numbness as well. If I'm laying down or laying on my side, my arms go to sleep VERY VERY quickly.

Built
10-12-2006, 07:50 PM
Side-effect of big delts.

;)

Stumprrp
10-12-2006, 07:56 PM
super nice workout!

rookiebldr
10-12-2006, 08:12 PM
Side-effect of big delts.

;)

:)

drew
10-12-2006, 08:57 PM
Nice workout, and nice selfless act.

KevinStarke
10-13-2006, 01:17 AM
Thanks everyone, and yah the numbness is annoying.

Drew - December 9th Burlington, VT. 100% RAW Meet, full meet and single lifts. I'm definitelly goin.

Clifford Gillmore
10-13-2006, 05:09 AM
Drew - December 9th Burlington, VT. 100% RAW Meet, full meet and single lifts. I'm definitelly goin.

You better, I wanna see you rock some heavy stuff bro.

Coke
10-13-2006, 07:17 AM
...and by the way i'm in love with front squats.

I knew you were ill dude - :D

KevinStarke
10-13-2006, 09:21 AM
Risk - Oh I definitelly will. I'd given up on comps all together because there is nothing but geared comps around around here and nothing RAW. A buddy of mine brought this meet to my attention though and i'm very excited. I've given up using equipment cause honestly... its ridiculous. However the 100% RAW Federations 18-19 Bench Record is... 300... and I just hit 295 after a few weeks back, so i'm confident I can do well at this meet bench wise. The squat is something like 435 and the dead is somewhere around 530. The way my dead is going I probably wont even do the full meet if it stays as miserably weak as it is. The squat I MIGHT be able to catch by then.. but we'll see. My buddy who lives in Burlington is just openning his glass blowing studio so i'll get to check that out too.

Coke - Haha hells yah.

Unreal
10-13-2006, 10:31 AM
I also have a love for the front squat, but it kills my delts. I like the form and how deep you can go. Good luck at the meet.

Bob
10-13-2006, 10:50 AM
Kevin.. cool on the RAW meet.. I might actually make that my 1st ever PL meet.. if I can overcome a biceps tear in time..

And get your entry form in ASAP.. they are only taking a 100 for the comp.. and there are already >30 forms in..

Good luck..

KevinStarke
10-13-2006, 03:55 PM
Thanks for the heads up man you should defintielly go if you can make it.

drew
10-14-2006, 01:09 AM
I'm planning to be in Fair Haven VT on Dec 9th for the APA meet. I'd really rather do a sanctioned meet. (If they were on consecutive days, I'd just do both!!! SFW!!!!!!)

Sidior
10-14-2006, 01:12 AM
You will dominate the comp, also sweet drunk story. A drunken night that actually involves helping others is something to be commended for.

KevinStarke
10-14-2006, 01:01 PM
Drew - Bah, **** the APA meet man raw for the win.

Sidior - haha was good times indeed

drew
10-14-2006, 01:42 PM
I'll seriously consider it. Depending on where my bench training is at that point. I don't want to F up my shirted training. I should have a good idea of my raw bench in a couple months.

KevinStarke
10-14-2006, 03:17 PM
Sounds good

Stumprrp
10-14-2006, 03:22 PM
wow dude those raw stats for 18 - 19 are deff. breakable u should own them! the national records for the 198 16/17 yr old class said 330 bench 475 squat 525 dead, hmm i could break those for next summer! but i wouldnt be 198 anymore...actually im not 198 yet lol.

KevinStarke
10-17-2006, 05:36 PM
Well.. Saturday night was one hell of a night. I dont really wanna go in to detail but I was at a show and ended up getting tackled by security guards + cops and being injected a with a couple needles of valume and had my legs tied and bound. Anyway my face is really messed up, my left hip is in incredible pain and my wrists are both swollen to **** from the handcuffs, doesnt look like i'll be squattin or deadlifting anytime soon but todays bench day was half decent despite feeling like craaaaaaap... here it is..

Bench Day:

*Rotators*

BB Bench -
45 x 20
135 x 8
185 x 3
205 x 10
205 x 10

Rack Lockouts (4-5" ROM) -
135 x 5
225 x 3
275 x 3
295 x 3
315 x 3
315 x 3
315 x 3

Incline DB Bench -
60 x 10
80 x 8
80 x 8
80 x 8

Pullups -
x 5
x 5
x 5

Low Cable Rows -
100 x 8
120 x 8
100 x 10

DB Hammer Curls -
35 x 8
40 x 8
35 x 10
20 x 15

Tricep Press Downs -
60 x 10
70 x 10

DB Raises -
15 x 10 (Front)
15 x 8 (Side)
15 x 10 (Front)

*Shrugs*
*Forearms Stuff*
*Rotator Stuff*
*A little stretching*

My hip is killin me, i really hope I can still squat/deadlift soon.

Stumprrp
10-17-2006, 05:40 PM
nice workout dude

offhegoes03
10-17-2006, 06:01 PM
nice workout kevin.. damn, that sounds like some drama. here's hoping you can squat/DL sometime soon.

drew
10-17-2006, 08:08 PM
Get some ice and some blue heat on the hips bro. You crazy little bitch. lol

rookiebldr
10-17-2006, 09:04 PM
You have the best fun. ;)

Coke
10-18-2006, 06:34 AM
Never a dull moment with you Kevin.

KevinStarke
10-18-2006, 03:51 PM
Life always has its ups and downs. The pain in my hip/joint or whatever is definitelly some kind of interior bruise. When my legs were bound in the ambulance and hospital it was painfull where it currently hurts so hopefully it'll just heal.

Unreal
10-18-2006, 03:58 PM
Strong pressing. Keep the craziness down bro. Save the handcuffs for the bedroom.

KevinStarke
10-18-2006, 10:49 PM
Thanks man, Saturday night was a bad situation and was pretty scary, I dont plan to repeat it.

SW
10-19-2006, 10:12 AM
Keep yourself out of those situations man.

You're far too strong and have too much potential to be mixing in with that crap.

That's my honest opinion anyway. Like i'd ever hold it back lol. Our deads are identical, you little bastard! I'm deadlifting today, for conditioning for when I hit the weights really hard, but your ass just motivated me. See wtf happens when i take a layoff? ****!

KevinStarke
10-19-2006, 11:10 AM
I laid off too man, my dead isnt anywhere near 500 anymore so no worries you'll cruise by soon enough.

SW
10-19-2006, 11:50 AM
well get it there so we can race.

KevinStarke
10-21-2006, 03:09 PM
Haha i'll try man

Todays workout wasnt too bad, just glad i was able to get a workout in at all. As I thought my hip did hurt a bit after a little while but the beginning was fine, the front squats felt great and im just happy I was able to get leg work in at all. I'm really loving front squats and I go as deep as possible.

On a side note I met an old Alumni of Hollywoods. He called me out on it completelly based on the fact that I was wearing chucks and the way my squat stance was on box squats. Turns out he's been olympic lifting for a while and we talked for a bit and he actually taught me how to properly do hang cleans which im excited about. Anyway heres the workout..

Speed/Light Day:

*Rotator Cuff Stuff*
*Light Stretching*

Speed Bench (5 Second Rests) -
45 x 20
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)

BB Bench -
165 x 10
165 x 10

DB Snatch (Each Arm) -
40 x 5
55 x 5
55 x 5

Reverse Pec Deck -
75 x 10
75 x 10

Front Squats -
45 x 5
95 x 5
135 x 5
135 x 5
135 x 5

Box Squats (5-10 Second Rests) -
45 x 10
135 x 8
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Good Mornings -
135 x 5
155 x 5
155 x 10
155 x 5

Hyper Extentions -
x 10
x 10

*Calves*
*Stretching*

On bench everything felt like air. My hip didnt start hurting till the box squats, the front squats felt great.

drew
10-21-2006, 03:22 PM
Too many light weights. Totally gay.

:D

KevinStarke
10-21-2006, 03:29 PM
I train alone not with the guys at Southside foo. I love my light/speed day

offhegoes03
10-21-2006, 05:12 PM
nice speed day kevin.. hope that hip heals up

Guido
10-21-2006, 09:40 PM
Dang, foo! What's up with the handcuff stuff? I didn't know you were that perverted, man!

cphafner
10-22-2006, 09:00 PM
is 5 sec rests correct?

I'm am venturing into the WS world. I haven't a clue about this word, and help would be appreciated!

Stumprrp
10-22-2006, 09:20 PM
solid session my man

KevinStarke
10-22-2006, 09:33 PM
offhegoes - thanks man

guido - long story man, it involved no pleasure though I assure you.

cphafner - I dont do westside, i'm just really used to having Phil screaming at me to "GET THE **** IN THERE!" 5 seconds after every set for speed work so I just continue doing that.

Stump - thanks man

KevinStarke
10-25-2006, 05:59 PM
Very low on energy today. I've been going through alot of depression lately and havnt eaten much but things are looking up. Muscles fatigued real quick today and I had very little explosive power, still managed to get in a decent workout. Ended up going a little lighter while upping the reps a little more. I plan to transition in to some more explovise exercise workouts involving snatches and C&J's and what not.

Bench Day:

*Rotator Stuff*

BB Bench -
45 x 15
135 x 5
185 x 3
225 x 3
245 x 1
255 x 3
255 x 3
255 x 3

Close Grip Floor Press -
135 x 5
225 x 3

Dips -
x 10
+50 x 8
+50 x 8

Incline DB Bench -
60 x 10
60 x 10
60 x 10

DB Snatch -
60 x 5
70 x 3
80 x 2

Single Arm Plate Loaded High Pull Downs (Each Arm) -
1pps x 8
1pps+25 x 8
2pps x 8

Cable Rows -
80 x 10 (Mid Chest/Bench Grip)
80 x 10 (Mid Chest/Bench Grip)
100 x 10 (Low Hammer Grip)

DB Hammer Curls -
35 x 8
45 x 8
50 x 6

*Bunch of other exercises involving traps, shoulders, some pec deck, etc... etc...*
*Rotators*
*Stretching*

Stumprrp
10-25-2006, 06:06 PM
solid lifting kevin

offhegoes03
10-25-2006, 06:06 PM
things are progressing nicely kevin.. whenever I feel out of sorts, I don't feel like eating anything either. hope things continue to get better

Coke
10-26-2006, 05:39 AM
Good stuff man from beginning to end...gonna be ridiculous once you get into the zone again, you're just warming up.

KevinStarke
10-26-2006, 10:05 PM
Nothin special today didnt have much time, everything was easy just wanted to get some blood flowin.

Random Leg Day:

Front Squat -
135 x 5
155 x 5
175 x 5
185 x 3
205 x 3
185 x 5

Sumo Deadlift -
135 x 10
225 x 5
275 x 5
295 x 3
315 x 3

Bruteman
10-28-2006, 10:33 AM
Nice little session there. I know what you mean, sometimes just have to pick up some weights to feel complete for the day. ;)

Stumprrp
10-28-2006, 11:49 AM
good job big man

KevinStarke
10-28-2006, 03:44 PM
Thanks guys. Todays workout was fun and had me setting... alot. Its been a year now since the last time this has happened but once again the lower right area of my right pec is inflamed and in pain... again.. gah.. hopefully this wont last long. Anyway heres the workout...

Light Day:

*Rotators*

Speed Bench -
45 x 36 (12cg/12cc/12wg)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)

BB Bench -
175 x 10
175 x 10

Front Squats -
45 x 10
135 x 10
135 x 10

BB Squat -
135 x 10
135 x 10

SLDL (off 2 45's) -
135 x 10
135 x 10

Deadlift -
135 x 5 (Conv.)
135 x 10 (Sumo)

Cable Pull Throughs -
70 x 10
90 x 10
100 x 10

Iso-Lateral High Rows -
1pps x 10 (Wide Grip)
1pps x 10 (Close Grip)
1pps x 10 (Wide Grip, Alternated Arms)

*Lots of other little stuff, bunch of core work and some shoulder work etc...*
*Rotator Stuff*
*Stretching*

cphafner
10-28-2006, 04:45 PM
geez thats a lot of volume

drew
10-28-2006, 05:11 PM
Good stuff man.

We gotta get you back in the shirt and no more full ROM benching without it. Gotta keep that pec from tearing off bro.

KevinStarke
10-28-2006, 05:32 PM
cphafner - yah but its all light, just gettin the blood flowin.

drew - yah im probably askin for it... i just dont know how much I care for shirted benching.

offhegoes03
10-28-2006, 05:54 PM
damn dude.. hope that pec doesn't tear or anything.. good looking workout though

drew
10-28-2006, 06:42 PM
Are you still benching low or going to the chest? Maybe you just need to get your elbows in and bench a little lower to take the stress off the pecs.

Organichu
10-28-2006, 06:44 PM
How's the keyboarding going?

Bob
10-28-2006, 09:32 PM
Awesome "light" workout Kevin..
Sorry about the Pec dude.. rest it a bit more.. you need it for Dec. 9th..

SW
10-29-2006, 01:42 AM
You little bastard, being all strong and ****. I may try your light day rep/set scheme on my next speed day. Hmm, interesting to see how something like 2-3x10 sets of 50% MAX would go over.

KevinStarke
10-29-2006, 01:31 AM
Drew - thats probably the problem man, my form has gone to crap on most my lifts, time off kills me.

Organichu - Its going great, found some solid jazz lessons.

bearwolf - yah man

nick - give it a shot man.

drew
10-29-2006, 01:45 AM
We gotta get together and work on your bench form.

Coke
10-29-2006, 08:50 AM
Sweet random leg day, good job on the workout that followed...too bad about the inflamed pec, hope that clears.

KevinStarke
10-29-2006, 07:39 PM
Drew - my bench form was great before, I just gotta work on bringing it lower again, im bringing it to like, below nipple at the moment. Used to bring it to my middle/upper abs.

drew
10-29-2006, 07:49 PM
Yeah, I figured as much. Bring it low son!

KevinStarke
10-31-2006, 05:47 PM
Drew - And I did just that my friend, felt great today.

Everything went smoothly today, feels like I'll start making progress back towards my old strength again. All the bench reps were smooth but one complaint I have is that because of the ban on chalk in this gym my grip on bench keeps getting ****ed up. For a little guy I have a real wide grip and as the workout goes on I get sweatier and then my hands slide, the 4th/5th rep of pretty much every set on bench I went from being ring finger on the ring to middle finger on the ring which is definitelly lame and asking for an injury. The rack I did the lockouts in also sucked and the bar slipped all around the safeties making it difficult to start it off, still managed though, felt good to have some weight in my hands. Things will come back... slowly, but they'll come back.

Bench Day:

*Rotator Stuff*

BB Bench -
45 x 12
135 x 5
185 x 3
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Rack Lockouts -
225 x 3
255 x 3
275 x 3 (Pause at top of each rep)
295 x 3 (Pause at top of each rep)
315 x 3 (Pause at top of each rep)
335 x 3 (Pause at top of each rep)
365 x 1 (Pause at top)
365 x 1 (Pause at top)

Incline DB Bench -
60 x 8
75 x 8
85 x 5
85 x 5
85 x 5

Reverse Pec Deck -
75 x 12
90 x 10
90 x 10

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

DB Hammer Curls -
30 x 10
40 x 8
50 x 5
35 x 10

Single Arm Plate Loaded Pull Downs -
1pps x 10
1pps+25 x 8
2pps x 8

Superset Front Raises/Standing DB Press -
15 x 10/30 x 10
20 x 10/30 x 10

Rope Press Downs -
6th Setting x 10
6th Setting x 10

*Bunch of other crap*
*Rotators*
*Stretching*

Theres so many freakin cable stations and all the weight feels different on each one so I just go by stack. Slowly weening myself back on to shoulder work, but defintielly taking it very slowly, things felt great.

SW
10-31-2006, 08:07 PM
I hope things felt great, because they do look it. Nice benching bro.

Sidior
10-31-2006, 08:42 PM
Your volume is always impressive, looking strong in here.

Coke
11-01-2006, 05:21 AM
Everything in the mix looks good Kevin.

drew
11-01-2006, 03:05 PM
Nice work man.

Load up your shorts with chalk before you go, then just rub your hands on them. :D

offhegoes03
11-01-2006, 03:18 PM
looking good man.. that sucks about the no chalk rule.. they renovated our rec center at school, so now they have a ton of new rules including no chalk and no bringing weights upstairs to the dip stations.

KevinStarke
11-02-2006, 05:27 PM
Todays workout felt great. I've been real sleep deprived as of late and at work I literally stand for 8 hours, no sitting whatsover so my feet are kind of aching but all in all everything went smoothly. My only complaint is ****ing deadlifting. 315 is NOT heavy, but when I pull without chalk my hands get realllll sweaty and after those couple sets there was no chance of holding on to the freaking barbell, the 3rd set it just slipped right out of my hands on the way up. Gah, might have to start using straps or something... lame.

Squat/Deadlift Day:

*Rotator Stuff*

Front Squat -
45 x 12
135 x 5
155 x 5
175 x 5
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Sumo Deadlift -
135 x 5
225 x 3
275 x 3
315 x 3
315 x 3
315 x 1.5 (slipped out of my hands, **** this)

GoodMornings -
135 x 5
185 x 5
205 x 5
225 x 3
225 x 3
225 x 3

Rack Squats (Pause at top of each rep, long pause on last rep) -
225 x 5 (Front Squat)
245 x 5 (Back Squat)
245 x 5 (Front Squat)
275 x 5 (Back Squat)
275 x 5 (Front Squat)
295 x 3 (Back Squat)
295 x 3 (Front Squat)
315 x 1 (Back Squat, Long Hold)
315 x 1 (Front Squat, Long Hold)
365 x 1 (Back Squat, Long Hold)
365 x 1 (Front Squat, Long Hold)

Close Stance Incline Leg Press -
1pps x 12
2pps x 5
3pps x 5
4pps x 5
5pps x 5
3pps x 20

Cable Pull Throughs -
10th Setting x 10
10th Setting x 10

Hyper Extentions -
x 10
x 10

*Lots of abdominal and forearm work including heavy side bends, hanging leg raises, plate pinches, wrist curls, 2 hand (25 lb plates) curls*
*Calves*
*Rotators*
*Stretching*

All in all a real solid workout, everything felt pretty good considering how my lifes been going latelly. My appetite is starting to come back which is key and I had a good laugh at the gym. Some guy was doing 7pps on calve raises on the incline leg press and everyone was in awe, how is ANY calve exercise impressive.....???? Is it strange that I feel more comfortable doing bench lockouts with 365 than I do doing squat lockouts with 365...?

Oh... I <3 Front Squats...

Stumprrp
11-02-2006, 05:30 PM
thats my boy tried out the rack squats.

KevinStarke
11-02-2006, 05:37 PM
Wanted to get my body used to heavy weight in the front squat position.

Stumprrp
11-02-2006, 05:38 PM
its brutally awesome isnt it

drew
11-02-2006, 11:41 PM
Strong squattin wee-man.

Coke
11-03-2006, 06:47 AM
Nice job throughout man, you sure can get crazy with the volume, lol.

SW
11-03-2006, 09:32 AM
Very nice weight on front squats my man. 365 must be pretty heavy. I've never gotten past 185x3 or so because my shoulders WILL NOT have it.

KevinStarke
11-03-2006, 02:15 PM
Thanks guys.

Coke - I lift based on instinct, and I felt like demolishing my legs yesterday which I have successfully done.

Guido
11-03-2006, 02:23 PM
Wow, that was a seriously hardcore workout. 365x1 front squat? NIICEEE.

KevinStarke
11-03-2006, 07:45 PM
Haha thanks man, it was a rack front squat not a full squat, decent ROM though.

KevinStarke
11-04-2006, 04:43 PM
Todays workout was real solid, very fun. My speed/light day is turning in to more of a "do whatever I feel like doing day".

Speed/Light Day:

*Rotator Stuff*

Speed Bench -
45 x 12
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)

BB Bench -
185 x 10
185 x 10

Front Squats -
45 x 5
135 x 10
135 x 10
155 x 5
155 x 5
155 x 5

Incline Leg Press -
1pps x 12
1pps x 12
1pps x 12

DB Hang Snatches (Much harder than DB snatches from the floor..) -
35 x 5
45 x 5
50 x 5
55 x 5
60 x 5

Plate Loaded HS High Pull Downs -
1pps x 12
1pps+10 x 12
1pps+25 x 12

Rowing -
3:00

Plyometrics:

Squat Jumps -
x 20

*lots of other crap including DB extentions, pressdowns, calve stuff, some curls (I am moving to Cali :) ) etc...*
*Rotators*
*Stretching*

Workout felt good, lower back is a little tight though, wish I had a reverse hyper :(

Coke
11-04-2006, 06:51 PM
Lifting based on instinct comes from experience which U clearly have, that's sweet...always doing things in a big way.

drew
11-05-2006, 09:33 AM
Good stuff bro.

offhegoes03
11-05-2006, 12:21 PM
looking good kev.. I thought you were already in Cali?

KevinStarke
11-05-2006, 04:28 PM
No i dont leave till January.

TestPolska
11-05-2006, 05:17 PM
Damn got a lot of volume in some of these sessions. Keep it up dude.

KevinStarke
11-06-2006, 10:13 AM
Thanks man, mainly just the light/speed days.

TestPolska
11-06-2006, 10:49 AM
Hows the strength coming back overall?

Unreal
11-06-2006, 11:03 AM
Awesome work. The lifting by instict thing seems to work well. Sometimes you just feel like doing something even though it isn't planned.

KevinStarke
11-07-2006, 12:57 AM
testpolska - so far so good actually in most cases. My bench strength is comming back nicely and im experimenting with the front squats right now so im not concerned with back squats. My dead is the only thing buggin me, comming back very very very very slowly, but we'll see what happens.

KevinStarke
11-07-2006, 05:47 PM
Good bench session today, everything felt real smooth and easy except the last 2 reps of my 5th set on bench weren't as fast as I would have liked, they werent too bad at all though just a little slow off the chest. All in all a great workout...

Bench Day:

*Rotator Cuff Stuff*

BB Bench -
45 x 12
135 x 8
185 x 3
225 x 1
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Rack Lockouts (Bout right in the middle of my ROM) -
275 x 3
295 x 3
315 x 3
335 x 2

Incline DB Bench -
65 x 8
80 x 5
90 x 5
90 x 5
90 x 5

Hang DB Snatches -
40 x 5
55 x 3
65 x 3
65 x 3
65 x 3

Standing DB Press -
35 x 8
35 x 8
35 x 8

Wide Grip Lat Pulldowns -
90 x 8
105 x 8
135 x 8
165 x 6

Close Grip Low Cable Rows -
100 x 8
100 x 8

DB Hammer Curls -
35 x 8
45 x 5
55 x 5
55 x 5
55 x 5

EZ-Bar Reverse Curls -
40 x 10
60 x 8
60 x 8

*Bunch of other misc. work including trap stuff, db raises, forearm work, etc...*
*Rotator Cuff Stuff*
*Stretching*

I havn't done lat pulldowns in literally around 2 years so they were interesting to say the least, defintielly not my favorite back exercise.

Stumprrp
11-07-2006, 06:09 PM
super job kevin! so much stuff lol

Sidior
11-07-2006, 06:22 PM
Nice volume, already starting to look like your old self.

Coke
11-08-2006, 05:53 AM
Throwing the pulldowns into the mix is a good deal bro...like the work you are doing overall Kevin.

KevinStarke
11-08-2006, 02:59 PM
Thanks guys, feelin stronger.

JustinASU
11-08-2006, 03:04 PM
Hey Kevin. I have not checked in for a while, but your poundages seem to be catching back up. Keep it up bro, looks good.

KevinStarke
11-08-2006, 03:37 PM
Thanks man, things are movin along

Guido
11-08-2006, 04:11 PM
Dang that's some crazy volume man. I'd be hurting for a week after that. Damn you youngins and your speedy recovery time!

KevinStarke
11-09-2006, 11:47 AM
Oh I hurt all week man, thats what my speed/light day is for. If I dont get that in every week my heavy bench and squat days suffer.

Bob
11-09-2006, 12:48 PM
Nice workout kev...
Did you get your entry into the Dec. 9th 100% Raw? it's gotta be there by Nov. 15th..
and are you going to go 148? or 165?

KevinStarke
11-10-2006, 12:24 AM
I cant go to due to money issues :(

Todays workout was real fun, everything felt great aside from the freaking rack pulls. The weight felt really light on them which was good but the bars at this gym SUCK and without chalk the bar slips right out of my hands from the freakin sweat... oh well only a couple more months.

Squat/Dealift Day -

*Rotator Cuff Stuff*

Front Squats -
45 x 8
135 x 5
165 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
155 x 10

Concentric Good Mornings -
135 x 5
185 x 5
225 x 3
245 x 3
275 x 3
275 x 3
275 x 3

Rack Pulls -
225 x 5
275 x 5
315 x 3
365 x 1
365 x 1 (had to regrip... **** this)

Close Stance Incline Leg Press -
1pps x 10
2pps x 8
3pps x 5
4pps x 5
5pps x 5
6pps x 5
4pps x 20

Cable Pull Throughs -
10th Stack x 10
12th Stack x 10
12th Stack x 10

Iso Lateral High Pull Downs -
1pps x 10
1pps+25 x 10
1pps+25 x 10

Close Grip Pullups -
x 5
x 5

*Lots of core work involving heavy side bends, cable crunches, hangin crunches, etc...*
*Calves*
*Rotator Cuffs*
*Stretching*

Everthing felt solid with my leg work, lovin front squats. The GM's felt real good today, hips felt strong. Saw Bob Weir & Rat Dog with Blues Traveller at the Mohegan Sun Arena tonight.

Coke
11-10-2006, 07:26 AM
Man, you luv hard work - great numbers throughout, awesome job.

Stumprrp
11-10-2006, 08:33 AM
nice job kevin, do you like the concentrics?

WBBIRL
11-10-2006, 08:50 AM
Don't sweat it bro, I mean you compete so I guess you need grip strength. Personally my grip is worse then that of a pre pubescent girl scout... I can easily rack pull 100+ pounds more with straps then I ever could raw.

Intense last few workouts, keep it up man.

KevinStarke
11-10-2006, 09:19 AM
Coke - gotta do what ya gotta do man, i love it.

Stump - was introduced to concentrics long ago by Phil and friends over at hollywoods. We used to do them off of chains.

WBBIRL - My grip strength isnt the problem I have pretty strong grip, the problems is the bars and my sweat. The bars at this gym blow and the gnurling is very worn so that combined with my slippery ass hands makes for a no go on deadlifting heavy. With chalk I was able to hold 585 in my hands for 7 seconds back at hollywoods.

Stumprrp
11-10-2006, 09:23 AM
i see dude, you should try to get back over there!

SW
11-10-2006, 09:28 AM
i remember the Phil stories. Screaming, throwing of plates, beatings with boards inflicted on one known as Nabil.

Bob
11-10-2006, 09:36 AM
Man Kev.. sorry to hear about the comp.. I was hoping to meet ya.. b4 you move to San Fran..

Hey Wait.. how did you have the funds for the concert last night?? Have you changed your priorities?? lol I can't believe you put fun before the iron. Must have been a girl there?? lol

Anyway.. nice workout.. Concentric GMs look interesting..

WBBIRL
11-10-2006, 05:31 PM
You gotta live man, it cant just be 100% iron all the time. Besides this guys got enough potential to make up for whatever slack he decideds he needs.

@ Grip

I know what you mean, we have this one really old really chrome bar thats slicker then a greased up frying pan... hard to hold 225 on it.

KevinStarke
11-11-2006, 02:01 AM
I'd gotten these tickets a few months ago, I only now have very little money.

drew
11-11-2006, 09:08 AM
Looking good bro, we gotta get you back in the shirt though.

KevinStarke
11-11-2006, 11:28 AM
Haha dude... as much as I dont want to i'm really afraid for my right pec. It doesnt have any nagging pain anymore but it bloats up so fast from any chest work and stays bloated for days, also stays and feels more tender than my left pec. I keep gettin the feeling if I screw up one of these days it might tear so maybe a shirt would be the best thing for me if I want to keep benching. I would come up to Southside but I have no more means of transportation.

drew
11-11-2006, 06:42 PM
How far from Stratford are you? I usually get out of work at 5 but we don't start benching until 6:30.

mickyjune26
11-11-2006, 06:49 PM
Great work here. sorry to hear about your pec. It will go away if you give it time. No reason to rush for progress now, which you deter progress for a year or longer if you're hurt. Keep it up!

KevinStarke
11-13-2006, 04:46 PM
drew - 20-25 mins

micky - thanks man, definitelly keepin an eye on my pec.

KevinStarke
11-14-2006, 03:43 PM
Todays workout surprised me since I didnt think i'd hit the 245 for all 5 sets of 5. I've been sick the past couple days and have eaten a total of 2 bannanas, 2 shakes, and a chicken breast over the course of 48 hours so my energy wasnt exactly 100% today. The beginning of the workout felt fine but I started feeling real sick again after the rack lockouts which made me cut a set off of incline dumbell and a set off of db hang snatches. All in all though im pretty pleased with the workout. 255 5x5 next week...

Bench Day:

*Rotators*
*Stretching*

BB Bench -
45 x 10
135 x 5
185 x 3
225 x 1
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Rack Lockouts -
225 x 5
275 x 3
315 x 3 (Pause on last rep)
335 x 3 (Pause on last rep)
365 x 3 (Pause on last rep)
385 x 1 (Pause at Top)

Incline DB Bench -
65 x 8
95 x 5
95 x 5

DB Hang Snatch -
40 x 5
55 x 3
70 x 3
70 x 3

Standing DB Press -
40 x 8
40 x 8
30 x 10 (Realllll slow and controlled)

Low Cable Rows -
80 x 8
100 x 8
100 x 8

Iso-Lateral High Rows -
1pps x 8
1pps+25 x 8
1pps+25 x 8

DB Hammer Curls -
30 x 8
45 x 5
55 x 5
55 x 5
45 x 8

*Misc. Shoulder Crap (lots of DB Raises etc...)*

By the time I got to my back work I was ready to puke so that didnt go too swimmingly but i'm glad I got pretty much everything done.

Natetaco
11-14-2006, 03:51 PM
looks like your pretty close to your old bench strength. Comming along fast as hell also man, strong dude.

KevinStarke
11-14-2006, 04:57 PM
Thanks man, the 245 5x5 felt easier than the 235 5x5 last week.

Stumprrp
11-14-2006, 05:12 PM
great job man rack lockouts are badass

KevinStarke
11-14-2006, 11:50 PM
Thanks man

Coke
11-15-2006, 07:04 AM
Sweet work with the 5 x 5 flat bench and rack lockouts, nice stuff overall Kevin.

drew
11-15-2006, 08:10 AM
Strong benching as always wee-man.

Guido
11-15-2006, 10:11 AM
He he. "Wee-man".

245x5x5? Wow. You are back. Kicking my ass again already!

KevinStarke
11-15-2006, 11:49 AM
Coke - thanks man

Drew - Hell yah bruddah. I definitelly wanna try to get up to southside at least 3-4 times before I leave. As much as I dont wanna bench in a shirt it would feel nice to put up 405+ even if its in a ****. Considering I hit 385 with the two of us winging it on how to even use the shirt i'm sure they could have me doing that in 2-3 sessions.

Guido - haha yah man i feel it comming back, 255 5x5 next is my goal.

My upper body is annihilated today... I think I finally figured out how to use my back in benching because its all sorts of ****ed up today, good ****ed up though. Have a checkup at the doctors today and then tomorrow is front squats.

Guido
11-16-2006, 11:35 AM
Guido - haha yah man i feel it comming back, 255 5x5 next is my goal.
That would be awesome. I hope I'm at that level soon.

KevinStarke
11-16-2006, 05:16 PM
Guido - The way your goin you'll be there real soon man your cruisin. I dont expect to catch up to your dead anytime soon, not with this no chalk ****.

Todays workout was ****in awesome. I went in feelin so so but as things went on I just wanted to keep doing more and everything felt great. Over 200 lbs for working weight on front squats. 5x3 with 225 hopefully next week then i'll alter the routine and/or restart. My chest is still really demolished from tuesday so hopefully it'll start healin up soon.

Squat/Deadlift Day:

*Treadmill for a bit*
*Rotators*
*Light Stretching*

Front Squat -
45 x 8
135 x 5
165 x 3
185 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
165 x 10

Rack Front Squats -
225 x 3
275 x 3 (Pause at top of last rep)
315 x 3 (Pause at top of last rep)
365 x 1 (Pause at top)
385 x 1 (Pause at top)

Good Mornings -
135 x 5
185 x 3
225 x 5
225 x 5
225 x 5

Close Stance Incline Leg Press -
2pps x 5
3pps x 5
4pps x 5
5pps x 5
6pps x 5
6pps+25's x 5
4pps+25's x 20

Cable Pull Throughs -
8th Setting x 10
10th Setting x 10
12th Setting x 10

DB Rows -
65 x 10
65 x 10
65 x 10

Ez-Bar Reverse Curls -
40 x 10
50 x 10

*Calves*
*Lots of core work... lots*
*Forearm work including static holds, wrist curls, etc...*
*Rotator Cuffs*
*Stretching*

Feelin good...shower time.

Stumprrp
11-16-2006, 06:11 PM
great workout i loved my front squats workouts with the rack ones too, maybe soon you will rep 315 like the big boys :D :D just playin bro, keep up the good work.

WBBIRL
11-16-2006, 06:32 PM
Im a big boy and I cant rep **** on front squats, good job man.

SW
11-16-2006, 07:28 PM
GREAT lifting.

LiftingKid
11-16-2006, 09:12 PM
Hello fellow CT buddy :)

Good work on everything.

Bob
11-16-2006, 10:02 PM
awesome workout Kev!!
That's a crap load of work.. especially the core.. lol

How are you doing the front squats? Arms crossed or the OL style?

Coke
11-17-2006, 05:37 AM
Nice seeing you on this way...if you're pleased with the workout, you know it's sweet, lol - :thumbup:

KevinStarke
11-17-2006, 10:44 AM
Thanks everyone!

Stump - Pffft, 315 x 1 is a long term goal of mine man. *Cough* 60 lbs lighter than you *Cough*

Bearworlf - arm's crossed. I have wrist flexibility but oly style kills my elbows.

JustinASU
11-17-2006, 10:52 AM
Every looks solid in here Kevin. Your bench is friggin' rocketing back up. Very nice.

KevinStarke
11-18-2006, 05:01 PM
Justin - Thanks man, benching has always been my strong point.

Todays workout felt good, got the blood flowing and got to do more front squats which im heavily addicted to at the moment...

Speed/Light Day:

*Walked for 5 minutes*
*Rotator Cuffs*
*Stretching*

Speed Bench -
45 x 30
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
135 x 3 (Close Grip)
135 x 3 (Comp Grip)
135 x 3 (Wide Grip)
95 x 20 (Comp Grip)

Front Squats -
45 x 10
135 x 5
145 x 10
145 x 10
165 x 5
165 x 5
165 x 5

Close Stance Good Mornings -
135 x 5
155 x 5
155 x 5
155 x 5

Close Stance Incline Leg Press -
2pps x 10
2pps x 10
2pps x 10

Hang DB Snatch -
40 x 5
50 x 5
60 x 5
60 x 5
60 x 5
50 x 5

Cable Pull Throughs -
9th Setting x 10
10th Setting x 10
10th Setting x 10
10th Setting x 10

Plyometrics:

Squat Jumps -
x 5
+12 lb Medicine Ball x 5
x 5

*Rotator Cuffs*
*Stretching*

Workout felt great. High reps on anything is brutal to me and yes.. 10 reps is high reps to me. The hang DB snatches felt great i'm loving these more and more. In total, not counting the reps donew with just the bar thats 70 front squats over the course of 2 workouts in a 3 day span, 81 if you count the front rack squats.

Chubrock
11-18-2006, 05:14 PM
Workouts have been looking good Kevin. Bump up a weightclass so you don't dominate me SO bad.

KevinStarke
11-18-2006, 05:43 PM
Chub - When dont YOU move down skinny, your closer to 148 haha.

Sidior
11-18-2006, 05:45 PM
Tons of volume in here, front squats are looking ace.

Coke
11-18-2006, 06:49 PM
10 reps is high to me too bro - anything more than single digits sort of freak me out, lol.

Sweet effort, even got some plyometrics in the mix.

drew
11-19-2006, 07:17 AM
10 rep front squats would probably leave me in a ball on the floor, crying.

KevinStarke
11-19-2006, 12:27 PM
Sidior - Thanks man, tryin to mix it up a bit.

Coke - haha yah man gotta make these legs grow.

drew - Practically did, especially since I was still real sore from thursdays workout.

Reason i'm adding a little higher rep work to my leg stuff and doing them twice a week is because I never really built a base for my legs. I rarely did squats before I started training at Hollywoods and when I started training there they threw me right in to powersquatting, wide stance, monolift, etc... and had me going just to parallel. Unlike bench where I had done high rep work for years and built a thick chest/overall upperbody my legs just werent really conditioned which is why i'm trying to get some size on them at the moment. I'm confident it will really help my dead and squat.

Stumprrp
11-19-2006, 02:43 PM
great workout kevin

Unholy
11-19-2006, 03:40 PM
Lots of volume Kev, your a freaking beast. You have any competitions coming up soon?

KevinStarke
11-19-2006, 04:38 PM
Stump - Thanks man

Holy - Thanks dude, im broke no so competitions on the horizons. I also dont have any plans to do any equipped lifting or comps any time soon so that kinda cuts down the ammount of comps I can be competitive at by like... 98%

Unholy
11-19-2006, 04:45 PM
Its all good man, One of these days Im gonna come up to CT and we have to lift together. Theres a Ferry 10 minutes away from my school that goes from Long Island to CT over the long island sound. Come to think of it the beach on the northern shore where we drink and throw bonfires is only 8 miles south of CT, we can see your skyline =O

KevinStarke
11-19-2006, 06:07 PM
I'm game man, lifting alone sucks.