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KevinStarke
01-09-2007, 03:13 PM
This thread is obviously very very old thus the reason i've edited the title and this opening post. For anyone who doesn't know me...

Name: Kevin
Age: 25
Weight: 161
Height: 5'4"

I'm a big fan of powerlifting and strength training in general and was very consistent for many years including doing a few competitions here and there. The past 3-4 years have been riddled with injuries, moves, and extreme lifestyle changes.

I'm now currently situated in Burlington, VT where I have yet to find a decent strength training gym with all the tools I enjoy. Currently i'm just trying to my base back considering I was as strong if not stronger when i was 17-18 than I am now at 25.. :mad:

Anyway, i'll be posting mostly WS-esque workouts for a bit while I hibernate through this awful winter (not a fan of snow) but will be modifying and incorporating some new things too to switch it up a bit.

Nice to be back..again. Looking forward to posting.

KevinStarke
01-09-2007, 03:24 PM
First light lower day of my new routine, testing things out and getting used to back squats again. Kept things real light, speed was good and the short rest times were killer.

Light Lower Day:

*Treadmill*
*Rotator Cuff Stuff*
*Kettlebell Stuff*
*Light Stretching*

Box Squats - (13" box, 5-10 second rests) -
45 x 5 (full)
135 x 8 (full)
175 x 3 (Add box)
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2

Front Squat (30 Second Rests) -
135 x 5
175 x 8
175 x 8

Incline Leg Press (30 Second Rests) -
1pps x 10
2pps x 8
3pps x 8
4pps x 8

DB Hammer Curls -
30 x 12
30 x 12

Upper Body Plyometrics:

Slams (30 Second Rests) -
x 10
x 10
x 10

Plyometric Pushups (30 Second Rests) -
x 8
x 8
x 8

*Rowing*
*Treadmill*
*Kettlebell Stuff*
*Rotator Cuff Stuff*
*Stretching*

Everything felt pretty good. Had a sharp quick pain in my left knee for a second or two during one of the front squat sets but I'm pretty sure I just came forward a little too quick. My biceps felt a little tight so I did the light hammer curls to get some blood flowin in them, felt good. Not really sure what i'll do for conditioning tomorrow.

stevec087
01-09-2007, 03:28 PM
What are "slams" and some of the other upper body plyo's your doing? All I know are clapping pushups and clapping chin ups.

Unholy
01-09-2007, 03:28 PM
Best of luck homes =)

KevinStarke
01-09-2007, 03:31 PM
Steve - Slams are pretty basic, you use a medicine ball. Using both hands raise it up over your head and then slam it in to the ground as hard as you can, catch it when it bounces up and repeat. Aside from the plyo pushups the other upper body plyo's im gonna be doing involve the medicine ball i.e. side throws, back throws, explosive start throws, single arm overhead throws, etc...

Holywars - thanks man

Stumprrp
01-09-2007, 03:34 PM
sick workout!

Can'tstopnow
01-09-2007, 03:57 PM
Looks interesting Starke, I haven't tried plyometrics yet. Psyched about moving?

KevinStarke
01-09-2007, 04:03 PM
Looks interesting Starke, I haven't tried plyometrics yet. Psyched about moving?

You have no idea man... haha. Plyo's are fun and hopefully it'll give my midget ass some decent ups :thumbup:

Stump - Thanks big guy.

Mike G
01-09-2007, 06:19 PM
Looks like you have a solid plan. Keep the plyo work posted, interested to see what you are doing. I need to start some plyo work myself and am looking for ideas.

ericg
01-10-2007, 06:35 AM
Nice workout Kevin! Like the plan as well.

Coke
01-10-2007, 07:11 AM
Props on having the foresight to stay ahead of the game before you make transitions...you'll do great!!

Chubrock
01-10-2007, 07:15 AM
Nice looking **** Kev.

Anthony
01-10-2007, 07:20 AM
Sweet!

Sidior
01-10-2007, 09:46 AM
Kev new split looks solid, I liked the recent workout as well.

KevinStarke
01-10-2007, 10:05 AM
Mike G - Sure thing man

ericg - Thanks im pretty excited to see how it pans out.

Coke - Yah I figured it'd be good to get a head start.

Chub - Thanks bro.

Anthony - Haha hell yah, thanks for all the advice man.

Sidior - Yah im pretty pleased with how it came out, the workout was fun and while the weight wasnt anything crazy the short rest periods had me sweating balls.

KevinStarke
01-11-2007, 10:05 AM
Todays workout was real fun, very fast too I kept the rest times real short. It was my first time doing dips in a long while and the first time i've done decline anything in... ever? Everything felt good except I got some sharp shoulder pain in my left shoulder during and after the standing dumbell press. It went away after 10 minutes or so but i'm still not sure whether I'm gonna keep doing overhead pressing in future workouts, not sure if its worth the shoulder injury again but i'll try and feel it out each week and see how that goes cause i'd really like to get my overhead strength back up to par. The close grip decline's are an interesting exercise, definitelly a tricep killer. Really fried my triceps today and got some blood in my chest, delts, and back. Kept things light since I still wanna feel out how my body will react to in the increased work load throughout the week. The plyo's were really fun and I kept the volume not too crazy since I want my knees to adapt to the exercises. I'm probably just outta shape but the plyo's gave me a pretty good leg pump and had me sweating by the time I was done with them, heavy lower tomorrow.

Light Upper Lifting:

*Treadmill*
*Rotator Cuff Stuff*
*Kettlebell Stuff*
*Light Stretching*

Close Grip Decline Bench (30 Second Rests) -
45 x 8
135 x 5
155 x 8
155 x 8

Dips (30 Second Rests) -
x 8
+25 x 10
+25 x 10
x 10

Standing DB Press (45 Second Rests) -
17 x 8
35 x 8
35 x 8
40 x 5

Close Grip Low Cable Rows (30 Second Rests) -
90 x 8
105 x 8
105 x 8

Lower Body Plyometrics: (30 Second rests between all sets)

Squat Jumps -
x 8
x 8

Lateral Box Pushoffs -
x 24
x 24

Jump to Ledge (Ledge was 28/29" High, Jumped from 3.5/4 Feet Away) -
x 8
x 8

*Dumbell Raises*
*Hip Flexibility Exercises*
*Kettlebell Stuff*
*Rotator Cuff Stuff*
*Treadmill*
*Stretching*

Everything was light and my triceps got hit pretty hard, definitelly not used to the volume but it's a nice change. I'll probably add a little more upper back work as the weeks go on and my body gets used to the higher volume, my current muscle endurance blows.

Unholy
01-11-2007, 10:10 AM
Crazy workout foo. Are you sticking to a particular diet at all?

Guido
01-11-2007, 11:02 AM
Interesting new program. So you going to be dunking anytime soon? ;)

Stumprrp
01-11-2007, 12:55 PM
sick workout kevin

Sidior
01-11-2007, 01:18 PM
30 sec rests....holy ****! I need a 1 minute rest just getting water from the fountain.

Kana
01-11-2007, 03:18 PM
Interesting routine. I'm looking forward to following your progress.

Oh yeah...good luck with your move.

KevinStarke
01-11-2007, 05:23 PM
Holy Wars - Just tryin to eat clean

Guido - Actually I caught myself in the mirror during my squat jumps and my vertical has definitelly improved since starting the front squats 11 weeks ago. Im hoping the combination of plenty of leg work, conditioning, and all the plyometrics will result in my vertical getting even better.

Stump - Thanks man, all light weight so nothing really sick but we'll see what happens when I start up for real in San Francisco.

Sidior - haha yah man I hate actual cardio so having really short rest times is my way of getting my heart pumping and body sweating during my workouts for this training cycle.

Kana - Thanks man i'm interested in seeing how it goes as well. I don't own many things so hopefully the move wont be too difficult.

Mike G
01-11-2007, 05:40 PM
Solid workout. What do you think your vertical is right now? It would be interesting to see how much it improves in the following months.

KevinStarke
01-11-2007, 05:48 PM
I dont know, how do you even test it on your own?

Mike G
01-11-2007, 06:20 PM
Put chalk on your hand and make a mark with your arm stretched out on a wall. Jump and hit the wall. Measure in between? I have seen the cool markers they use at the NFL combine, but I doubt you have one. You could also see where you can hit on a backboard and see how much higher you can get. Just curious.

ddegroff
01-11-2007, 06:28 PM
Crazy stuff Kev!

Con
01-11-2007, 07:25 PM
Looks like more and more people doin this stuff. Makes me wanna start doin it again too.

Sick stuff kev, should be interestin to watch you progress.

KevinStarke
01-11-2007, 07:36 PM
Thanks guys. My conditioning has always been poor so improving it I think will really help me progress as a whole in the weightlifting world.

bill
01-11-2007, 08:38 PM
Kevin the ufc is on LOL, You could train and be a good light wt?

KevinStarke
01-11-2007, 10:40 PM
haha I dont know, i've been thinking of learning Sambo. Maybe out in California i'll give it a shot.

Coke
01-12-2007, 05:45 AM
The upper body training and lower body plyos all look ace man.

KevinStarke
01-12-2007, 03:49 PM
Coke - Thanks man

Deadlifts welcomed me back today by tearing open a really old shin wound they'd given me long ago. Everything felt real good today strength and form wise. I kept everything on the lighter side because im still feeling out this new routine and seeing how its gonna effect my body considering im working the **** out of my legs doing lower body plyo's twice a week, lower lifting twice a week, and conditioning twice a week. The strength trainer/Oly lifter I met at the gym a while ago was there again today and was watching my squats. He told me I was burying my squats so I was pretty pleased considering all he does is bury squats. Definitelly gotta get used to squatting high bar, but its definitelly easier to get deep squatting high bar. The weight with squats was easy i'm just focusing no getting the form down for now. My grip strength has really gone to crap since I havn't been pulling in many months now. I'm gonna slowly work on building it back up, the weight on deads was no problem but i'm only pulling double overhand now so i'll have to blast my grip if I wanna keep up with my back strength. First time pulling in months and first time pulling conventional in even longer. Also my first time shrugging in god knows how long, strapped up for those so I could focus on my traps and work my grip later. Anyway heres the workout..

Heavy Lower Lifting:

*Treadmill*
*Rotator Cuff Stuff*
*Light Stretching*

ATF Squats (High Bar, long rests talking with the Oly lifter between sets) -
45 x 5 (Back squat)
45 x 5 (Front squat)
135 x 8
185 x 3
205 x 3
205 x 3
205 x 3

Deadlift (Conventional, Double Overhand, 30 Second Rests) -
135 x 5
185 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 8

Cambered Bar Goodmornings (60 Second Rests) -
45 x 5
135 x 5
185 x 3
205 x 8
205 x 8

BB Shrugs (Straps for the 225 sets) -
135 x 10
185 x 10
185 x 10
225 x 12
225 x 12

Hanging Crunches (Knees to Elbows) -
x 12
x 15
x 12

DB Side Bends -
60 x 12
60 x 12

DB Hammer Curls -
30 x 8
45 x 8
45 x 8
35 x 12

DB Farmers Walk -
70's x Around the free weight area

Plyometrics: (All sets done with 30 second rests)

Slams -
x 10
x 10
x 10
x 10

Plyometric Pushups -
x 8
x 8
x 8

*Assorted core work, cable crunches, decline crunches, etc...*
*Calves*
*Rotator Cuff Stuff*
*Hip Flexibility Stuff*
*Knee Stability Stuff*
*Stretching*

LiftingKid
01-12-2007, 06:55 PM
Taking time off from deads=death when you go back to them ;)

Good luck with this new routine.

Roark
01-12-2007, 07:06 PM
looking good kevin

any particular reason for the move? school?

Bob
01-12-2007, 07:15 PM
Aweseome new workouts Kev...
Looking forward to see the result... now you will be not only be a strong mofo, but a conditioned one as well... wait, is your name Anthony?? Next thing you know you'll be rowing to Nova Scotia!!

haha

HeavyBomber
01-12-2007, 07:45 PM
Workout looked good to me.

JustinASU
01-12-2007, 09:46 PM
So, I apologize if it's been asked, but, what are you doing in a homoerotic state like Cali? ;)

SpecialK
01-12-2007, 09:49 PM
Nice workouts KS.

Why did you move?

KevinStarke
01-13-2007, 01:31 AM
Liftingkid - Yah man I know all too well.

Roark - Yah I have to check in to my dorm on the 20th and then classes start on the 25th.

Bearwolf - haha thanks man, hopefully better conditioning will lead to me being a better lifter overall.

Heavybomber - Thanks big guy.

JustinASU - I go to school in San Francisco, plane leaves on the 20th.

SpecialK - Movin on the 20th, school time.

Stumprrp
01-13-2007, 08:33 AM
o crap big K is deadlifting, nice workout homes

ddegroff
01-13-2007, 11:16 AM
Looks like a good start to this craazy routine!

KevinStarke
01-13-2007, 11:29 AM
Stump - haha yah im pumped to be pullin again, conventional double overhand is like learning to deadlift all over again for me though I was all sumo mixed grip before.

ddegroff - Yah hopefully it'll get even better.

Mike G
01-13-2007, 01:55 PM
Good stuff in here. Grip work sucks, but it definitely pays off after a little time. What do you do for your RC? Oh yeah, when you do the plyo push ups, are you using boxes, or just coming off the ground on the push?

KevinStarke
01-13-2007, 02:02 PM
Coming off the ground and exploding. I just do different shoulder rotations and typical RC work. My grip strength used to be real strong, could hold on to 585 no problem with chalk but I didn't deadlift for several months now and i've gotte get it back.

Coke
01-13-2007, 06:05 PM
Workout looked good to me.

Me too!! - :thumbup:

ericg
01-13-2007, 07:30 PM
Good stuff going on in here bro. Nice.

KevinStarke
01-14-2007, 12:49 AM
Thanks guys.

6 more days..

Unholy
01-14-2007, 10:35 AM
w00t cali here you go.

LiftingKid
01-14-2007, 12:39 PM
The grip strength should come back fairly quickly.

No more snow to shovel when you get to Cali :)

Sidior
01-14-2007, 01:05 PM
Deadlifts!11!1!1!!!!!!!!!!1!! <3

KevinStarke
01-14-2007, 01:08 PM
Holy Wars - Haha soon.. soon...

Liftingkid - Yah hopefully, it still hasn't snowed where I am in CT so hopefully i'll make it there without ever having to have seen snow in the past year.

Sidior - Hell yaaaaaaah!

KevinStarke
01-15-2007, 09:24 AM
Oh man, just got up and am currently eating some oatmeal. Yesteray I planned to eat healthy all day and try to recover any still sore muscles. Ended up playing guitar hero and guitar hero 2 for 4-5 hours while eating chinese food and then later in the night taco bell. The week ended and so far my body is happy with everything except i'm not quite used to shrugging again since my traps and upper middle back are still sore as crap. I guess I brought that on myself for not shrugging for so long though, i'll build my endurance as I go along. Definitelly gonna add a few more sets to one of my lower days or another exercise, we'll see. Heavy upper today, not sure what im gonna do as my main lift. Heavy close grips? medium/heavy close grips for higher reps? dumbell bench? Help me out here people any suggestions?

LiftingKid
01-15-2007, 09:28 AM
If your feeling really saucy you could do something like jerks from the rack for triples :) I figure that movement incorperates speed, strength, and maybe endurance if you do a good number of sets.

KevinStarke
01-15-2007, 09:46 AM
I appreciate the advice but I really cant do any overhead pressing, its painfull enough to do the standing dumbell presses I do. (Shoulder problems in the past)

Unholy
01-15-2007, 11:08 AM
Get with it like Stumpy and start doing some sandbag work!

KevinStarke
01-15-2007, 11:38 AM
haha I would but it would pointless with 5 days left till I leave for San Francisco. I plan to make sandbags once I get out there though.

Roark
01-15-2007, 02:11 PM
you already got a gym picked out for san fran?

what are you majoring in at school?

KevinStarke
01-15-2007, 03:04 PM
Roark - No not yet, gonna have to hunt around for a solid gym with a solid price. I'm a photography major.

Todays workout was awesome. I indulged a little too much yesterday and as a result my energy wasn't top notch today but I managed to gut out the workout. I kept the intensity high and was really exhausted through the whole session but hopefully my endurance will build up at a decent pace. The only problem today was that my forearms and grip strength are still really shot from Friday so they bloated up real fast, and i mean realllll fast. I strapped up for the pullups because I knew if I didnt i'd have no chance at keeping my grip on the dumbell rows. Everything else was strapless and hopefully it'll all end up being good active recovery for my grip/forearms cause I really gotta get with it on the grip strength since im pulling again. Here's the workout..

Heavy Upper Day: (didn't time them but kept all rest times to a minimum)

*Treadmill*
*Rotator Cuff Stuff*
*Light Stretching*

Close Grip 3-Board Bench (Pauses on the boards, little to no leg drive) -
45 x 8 (full ROM)
135 x 5 (full ROM)
185 x 3 (full ROM)
225 x 3 (full ROM)
*Added 3-Board*
255 x 8
285 x 5
315 x 5
275 x 10 (Pinky's inside rings)

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

Pullups (Palms out) -
+20 x 5
+30 x 5
+30 x 5

DB Rows -
65 x 8
80 x 8
80 x 8
80 x 8

DB Hang Snatch -
40 x 10 (shrugs)
40 x 5
55 x 8
55 x 8

Iso-Lateral High Rows -
1pps x 10
1pps+25's x 8
2pps x 8

Plyometrics: (30 Second rests between all sets)

Tuck Jumps -
x 8
x 8

Lateral Hurdle Jumps -
x 10
x 10
x 10

Split Squat Jumps -
x 20
x 20

*Hip Flexibility Stuff*
*Kettlebell Stuff*
*Rotator Cuff Stuff*
*Treadmill*
*Shoulder Flexibility Stuff*
*Stretching*

Needless to say my triceps are friiiiied. Havn't board pressed in a long time so it was real fun to hit up the 3-board again. Everything was close grip except the last set of 275 x 10 which I moved my hands out to pinky's an inch or so inside the rings. The intensity is exhausting but im really loving pushing myself to do these workouts. Gonna be real fun when I start doing the conditioning twice a week. Billy Mimnaugh was at the gym today (for those of you who dont know he's a monster powerlifter/sometimes bodybuilder who I use to see at Hollywoods all the time). He trains at Southside and is a real beast. I spotted him on incline bb bench and he worked up to 365 x 3 easy and powerfull. The plyo's were real fun as well I'm definitelly glad i'm doing them alot now. Light lower tomorrow with upper body plyo's.

Stumprrp
01-15-2007, 03:13 PM
Supurb my friend tremendous effort

Mike G
01-15-2007, 04:31 PM
Sweet workout. Was going to do some lateral jumps tomorrow. Found a good site with a bunch of plyo drills.

bill
01-15-2007, 04:35 PM
Kev at fortifiediron there's a good park workout posted.

KevinStarke
01-15-2007, 07:49 PM
Stump - Thanks man

Mike G - There a fun one, the tuck jumps were really fun though.

Bill - Haha yah i've seen that, theres a gym in the bottem of one of the dorms so if I cant find one right away I could always go there.

Chubrock
01-15-2007, 07:59 PM
Nice **** man. I like your style.

KingJustin
01-15-2007, 08:16 PM
Jesus christ, dude. Awesome work on those board presses, and good luck with everything you've got going on.

KevinStarke
01-15-2007, 09:59 PM
Chub - haha thanks man I like the new setup too.

KingJustin - Thanks man board presses are alot of fun.

Sidior
01-15-2007, 10:19 PM
Real stong board pressing! Pullups look good too.

KevinStarke
01-15-2007, 10:31 PM
Thanks Sid.


4 more days...

ddegroff
01-15-2007, 11:03 PM
That makes my tri's hurt!

Killer workout bro!

Anthony
01-16-2007, 05:50 AM
The journal is looking AWESOME!! You're a perfect example of how well someone with a great strength base can transfer into conditioning work. Keep it up!

Coke
01-16-2007, 05:51 AM
Tremendous work Kevin, awesome close grips.

Con
01-16-2007, 09:07 AM
Its amazing just how much you and Anthony can make me sick :D. Ofcourse I mean that in a good way....

Keep up the awesome effort.

Guido
01-16-2007, 09:13 AM
Seems like you're just having a lot of fun at the gym now. I think that's a great way to keep motivated while still staying in shape. So, how are you getting to San Fran? Driving?

KevinStarke
01-16-2007, 09:45 AM
ddegroff - Thanks man, despite how much I killed my triceps yesterday they for some reason NEVER get sore and even today... while my glutes and quads are freakin sore from the plyo's my tri's feel fine.

Anthony - Thanks man i'm hoping to make it even more intense when I get more used to the change in volume. Its definitelly more exhausting then powerlifting in my opinion.

Coke - Thanks, hadn't done heavy close grips or board presses in far too long.

Con - Haha thanks man, Anthony could still run circles around me in terms of conditioning i'm just a bench whore trying to improve my inner fatass.

Guido - Thanks man, plane leaves on Saturday :)

ericg
01-16-2007, 11:26 AM
Nice work bro. I never thought you would jump on the conditioning bandwagon!! Great journal.

KevinStarke
01-16-2007, 02:17 PM
Eric - Haha yah fancy that.

Todays workout was fun, I finished it really quick which im happy about since I wasnt too tired by the end so I have to be getting a little better at this. I definitelly think im gonna scarp the box squats from here on out because with my close stance and high bar setup its not making my knees very happy off the box. I tried out the new KB's at the gym today, they go up to 50 lbs now. Did my first ever turkish gettup and used the 50 just so I can hold it against Bob because its always funny getting him all riled up. Thep plyo's were fun as usual but to be honest I didn't have too too much energy during the workout and my legs were surprisingly sore from the lower body plyos I did yesterday and I definitelly think its a result of the high rep split squat jumps which really stretched out my leg muscles. Heres todays workout...

Light Lower Day:

*Treadmill*
*Shoulder Flexibility Stuff*
*Rotator Cuff Stuff*
*Kettlebell Stuff*
*Foam Roller*
*Hip Flexibility Stuff*
*Light Stretching*

BB Box Squats (Close Stance, High Bar, 5-10 Second Rests) -
45 x 5 (full squat)
45 x 5 (full front squat)
135 x 3 (full squat)
135 x 3 (full front squat)
185 x 3 (full squat)
*Box Added*
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

Front Squat (15-20 Second Rests) -
135 x 5
185 x 5
185 x 5
185 x 5

Cambered Bar Goodmornings (20-30 Second Rests) -
45 x 5
135 x 5
185 x 5
185 x 5
185 x 5

Close Stance Incline Leg Press (15-20 Second Rests) -
2pps+25's x 8
3pps+25's x 8
4pps+25's x 8

2 Arm Kettlebell Swings (10-15 Second Rests) -
30 x 5
30 x 5
30 x 5
30 x 5

Kettlebell Turkish Gettup (Just for fun to see if I could do it..) -
50 x 1/1

Plyometrics: (10 Second rests for all sets) -

Slams -
x 10
x 10
x 10
x 10

Plyometric Pushups -
x 8
x 8

Over Back Toss -
x 8
x 8
x 8

*Light DB Hammer Curls*
*Rotator Cuff Stuff*
*Shoulder Flexibility Stuff*
*Core Work (leg raises, decline crunches, planks, etc...)*
*Treadmill*
*Stretching*

All in all a fun workout. Took the whole first set of over back tosses to figure out how to do it so the ball would come straight down and not fly back behind me. Once I got it down though it became very fun, I love plyometrics. Parents are taking me out for dinner tonight since im outta here in a few days now.

ericg
01-16-2007, 02:59 PM
Strong work bro. Looking great. How are you feeling? You noticing any differences in your conditioning yet?

Have fun with the parents.

KevinStarke
01-16-2007, 03:27 PM
Thanks man im liking leg work more and more as I go along. I'm definitelly feeling a little better, like I said I wasn't too tired by the end of todays workout despite not having much energy and taking short rests so hopefully i've improved a bit.

Mike G
01-16-2007, 03:37 PM
Huge volume. Very nice work. Where did you get the ideas for your plyo work?

Guido
01-16-2007, 03:39 PM
Guido - Thanks man, plane leaves on Saturday :)Darn. I thought that maybe if you were driving cross country you could have stopped by in IL along the way and got a workout in w/ me and my crew. :p

LiftingKid
01-16-2007, 04:25 PM
I am surprised all that volume can be done in a quick workout.

It is fun to rile up Bob :)

Stumprrp
01-16-2007, 04:30 PM
very cool workout kevin, except for the getup, haha, ive done them but only once barely with each arm lol.

SpecialK
01-16-2007, 06:49 PM
Looks like you have a good variety of training techniques in here. Nice work:thumbup:

WILL006
01-16-2007, 07:10 PM
Sup kevin, your workouts look good as always man. Every time I check your journal you got something new always going on. I definetly stop by for motivation. Thanks for checking my journal out.

KevinStarke
01-16-2007, 07:22 PM
Mike G - I just looked at different plyometric exercises and do whatever ones I feel like doing.

Guido - That would be sick man i've always wanted to drive cross country, some day i'll do it. When I do i'll definitelly swing by IL.

Liftingkid - Yah the short rest periods are what do it.

Stump - Haha im just bustin your balls man, its definitelly an awkard movement. I dont know how big your 50 is but the ones they got are ****ing enormous, it was even bigger then my head (which is quite large).

SpecialK - Thanks Kevin #2.

Will - Thanks man!

Stumprrp
01-16-2007, 07:30 PM
oh its big dude, the handle is thick as hell also, but its fairly light for every movement, i just get winded.

try this man, next time your doing a speed day alternate your squats with some high rep swings, brutal.

KevinStarke
01-16-2007, 09:02 PM
Hmmmm... a very tempting idea.

DGabe24
01-16-2007, 09:32 PM
Just finished reading threw your whole journal. It's been forever man, great to see you have persevered through all the adversity you've been dealt. Although it seems you've suffered some mental anguish and as a result you are interested in endurance conditioning?:scratch: Anyways, you got my screenname feel free to hit me up anytime. Keep up the good work :D

ddegroff
01-16-2007, 09:33 PM
*falls over dead*

Killer workout Kev!

KevinStarke
01-16-2007, 09:35 PM
DGabe - Hell yah man how ya been. I've been through some crazy **** but things are lookin real good man i'm moving out to San Francisco for school on Saturday.

ddegroff - haha thanks man!

sharkall2003
01-16-2007, 09:38 PM
How you do so much in one workout boggles my mind. Awesome job.

KevinStarke
01-16-2007, 09:42 PM
I dont really know either man I just hope my body will hold up when I add in the conditioning days and increase the pounds a bit. Hopefully I can keep doing the volume I do but im basically gonna be working my legs 6 days a week hah, so we'll see how it goes.

TTT
01-16-2007, 10:11 PM
I think it's going to go very well.
Are you playing any sports?
Also, good luck with school!

Roark
01-17-2007, 06:19 AM
very interesting workout kevin

i should look into the plyometrics

kettlebells seem cool as well

Clifford Gillmore
01-17-2007, 06:29 AM
I think you could of done without the leg presses in the last session and used some BB lunges to get the blood going.

Chubrock
01-17-2007, 08:07 AM
Haha nice to see you doing Turkish Getups.

JustinASU
01-17-2007, 08:28 AM
Incredible upper body strength/endurance. How's SF so far?

KevinStarke
01-17-2007, 10:48 AM
TTT - Thanks man. Only sports i've ever played was competitive table tennis for almost 3 years and powerlifting for a couple years now. Just training for fun and function right now.

Roark - Plyo's and KB's are real fun to throw in to any training session.

Risk - No i'm liking the close stance incline leg presses. I bring each rep down good and slow knees to chest and then focus on exploding through my heels and moving the sled as fast as possible. Not really using to get blood in the muscles so much as I am to practice pushing everything i've got through my heels.

Chub - Haha figured i'd give em a shot, definitelly an interesting execise.

JustinASU - Thanks man i'm tryin. I'll be able to let you know in 3 days :)

WBBIRL
01-17-2007, 10:52 AM
Interesting workouts, seems VERY physically demanding. Good work bro.

KevinStarke
01-17-2007, 12:58 PM
WBBIRL - Thanks man its definitelly work.

I just got back from having blood work done and it sucked. Im a big pussy when it comes to needles but I like to act all tough and confident but I never look. The nurse had trouble finding my vein because it kept moving apparently and the freakin needle was in my arm for a good long while constantly pinching. I'll know what my cholesterol is like on Friday, Woo!

BigCorey75
01-17-2007, 02:12 PM
man youve gotten a lot stronger since i last looked at ur journal. of course i havent been following because ive been on a hiatus myself with school and ****, but yeah man your numbers havegone up a ton, whats with the conditioning u training for a sport or just general fitness,incase u need to jump out a 3 story building if its on fire??....lol

KevinStarke
01-17-2007, 02:27 PM
Haha im just conditioning for fun and see where it'll take me. My numbers while im conditioning arent too impressive but my last powerlifting training cycle I hit 300 3x3 on bench and 295 x 1 on front squat.

Guido
01-17-2007, 04:01 PM
Guido - That would be sick man i've always wanted to drive cross country, some day i'll do it. When I do i'll definitelly swing by IL.
Cool. It's kind of hard to miss going through IL when going cross-country anyway since almost all the major E-W interstates go through it!

Jordanbcool
01-17-2007, 08:06 PM
Haha im just conditioning for fun and see where it'll take me. My numbers while im conditioning arent too impressive but my last powerlifting training cycle I hit 300 3x3 on bench and 295 x 1 on front squat.

For your bodyweight those numbers are insane.

Hell. They are better then mine and I weigh 225 :(

Good job man! Keep it up. I need to visit this more often.

WBBIRL
01-17-2007, 08:30 PM
Your very strong period, more so when you consider your weight. Good luck out on the West Coast man!

KevinStarke
01-17-2007, 09:04 PM
Guido - Hell yah hopefully I can road trip back here for the summer.

Jordan - Thanks man i'm tryin my best, hopefully my numbers will be even better when I start powerlifting againg after this conditioning work.

WBBIRL - Thanks man I cant wait, 2 more days...

After my 15-20 weeks of conditioning I plan to start powerlifting again and I actually wanna hop back in the ol' Rage X again and actually learn how to use it. After seeing the progress some people I know have made in a bench shirt when they've been taught how to actually use correctly i'm really confident I could smash 450+ bench in competition with my shirt if I actually found people to teach me how to use it and get me on a routine that maximizes its potential. Thats why while i'm out there after the conditioning i'm gonna seek out powerlifters and try and learn the shirt as best I can before I come back for the summer. When I come back I plan to start benching over at Southside with Drew and all those guys and really get my bench strength up there. Drew's already almost pushing 400 in his shirt and keeps progressing so hopefully i'd be able to do the same. I'll remain eligable for the 18-19 year old division until October 4th when I turn 20 so by the end of summer I'd like to find myself some competitions and break whatever records I can just for ****s and giggles. The current 165 lb 18-19 year old world record bench is currently 380 lbs in a shirt so it'd be real fun to toss 100 lbs on to the current record and hopefully let it stand that way for some time. Anyway these are just bored ideas i've been having while I wait to finally get outta new england for a while.

WBBIRL
01-17-2007, 09:26 PM
Sounds like a crazy idea, I think your like me in the fact your lockouts much stronger then you are off your chest.

Doing some bands and chain work can basically mimic the shirt, as a side thought. 275 at the bottom plus 50 pounds of chain/band at the top is basically same as a shirted bench no?

I've always assumed a bench shirt helps you with the bottom of the lift, either that or I have no idea what I'm talking about =p

Jordanbcool
01-17-2007, 09:32 PM
Personally I can't see myself ever using a shirt in powerlifting....

I'd always want to do something raw...... thats more impressive I think.

But if you wanna do it then I'm all for it. Your bench is still much higher then mine regardless..:cry:

KevinStarke
01-17-2007, 09:57 PM
WBBIRL - Everyones lockout is bound to be stronger then off their chest. Bands and chains help work your lockout but I wouldnt say they are exactly like using a bench shirt, theres are minor differences.

Jordanbcool - I just wanna break some records for fun it'd be cool to have my name around the internet on the record sites. I'm a raw lifting advocator but dipping in to the gear game can be fun.

LiftingKid
01-18-2007, 04:48 AM
I think Drew has put something like 100lbs on his bench since he started going to southside...:eek:

You should have similar results :)

KevinStarke
01-18-2007, 11:13 AM
Liftingkid - Yah man thats exactly what I was thinking, I was talking to drew about it yesterday actually. We were both noobs in the shirt and they stacked 100 lbs on to his bench. 100 lbs on my shirted bench would have me around the 480/485 area.. which would be siiiiick. I've been talking with an extremelly strong 165 that lives out in the bay area who benches 385 raw and knows his **** with the shirt. He said I could come lift with his crew anytime so hopefully I can learn the shirt out there and then lift at Southside all summer with Drew and that crew and really get my shirted bench up there.

getfit
01-18-2007, 12:26 PM
Thanks for the props Kevin in my journal.I appreciate it :)

Sidior
01-18-2007, 12:41 PM
After my 15-20 weeks of conditioning I plan to start powerlifting again and I actually wanna hop back in the ol' Rage X again and actually learn how to use it. After seeing the progress some people I know have made in a bench shirt when they've been taught how to actually use correctly i'm really confident I could smash 450+ bench in competition with my shirt if I actually found people to teach me how to use it and get me on a routine that maximizes its potential. Thats why while i'm out there after the conditioning i'm gonna seek out powerlifters and try and learn the shirt as best I can before I come back for the summer. When I come back I plan to start benching over at Southside with Drew and all those guys and really get my bench strength up there. Drew's already almost pushing 400 in his shirt and keeps progressing so hopefully i'd be able to do the same. I'll remain eligable for the 18-19 year old division until October 4th when I turn 20 so by the end of summer I'd like to find myself some competitions and break whatever records I can just for ****s and giggles. The current 165 lb 18-19 year old world record bench is currently 380 lbs in a shirt so it'd be real fun to toss 100 lbs on to the current record and hopefully let it stand that way for some time. Anyway these are just bored ideas i've been having while I wait to finally get outta new england for a while.

DO IT!!!!!!

Guido
01-18-2007, 01:41 PM
I'm sure all this extra conditioning work is only going to help your powerlifting strength in the long term. Have you found a gym you're going to be able to go to out in Cali yet?

KevinStarke
01-18-2007, 02:01 PM
getfit - Never a problem, I give props where there due.

Sidior - Haha we'll see what happens man.

Guido - Yah im hoping. I havn't looked for a gym yet so it'll be fun to explore the city and find a gym I like, I really can't decide until I see it ya know. Until I find one theres a weightroom in one of the dorms.

Todays workout was fun, very fast too. Everything was light as it should be and chest supported t-bars are definitelly harder then regular t-bars especially with a wide grip. Triceps are good and fried.

Light Upper Day:

*Treadmill*
*Light Stretching*
*Shoulder Flexibility Stuff*
*Rotator Cuff Stuff*
*Kettlebell Stuff*
*Foam Roller*
*Hip Flexibility Stuff*

Close Grip Decline Bench -
45 x 20
135 x 8
165 x 8
165 x 8
185 x 5

Dips -
x 15
x 15
+30 x 15

Close Grip Low Cable Rows -
75 x 10
120 x 8
120 x 8

Chest Supported T-Bars (Wide Grip) -
45 x 8
55 x 8
65 x 8

Standing DB Press -
30 x 8
40 x 8
40 x 8
45 x 5

Plyometrics: (20 Second Rests)

Squat Jumps -
x 10
x 10

Lateral Box Pushoffs -
x 20
x 20

*DB Raises*
*Kettlebell Stuff*
*Rotator Cuff Stuff*
*Shoulder Flexibility Stuff*
*Foam Roller*
*Treadmill*
*Stretching*

debussy
01-18-2007, 02:17 PM
The plyometric work looks like a great idea. I'm going to incorporate those into my routine pretty when it gets warmer outside.

Bob
01-18-2007, 02:44 PM
Nice "light" workout Kev!!!!

Wondering why you do those decline CGBPs? Do you find they tax the tris different the flat CGBPs?

KevinStarke
01-18-2007, 03:45 PM
debussy - Yah man plyo's are great, I do upper plyo's after my lower workouts and lower plyo's after my upper workouts. So far so good but we'll see how much energy I have in a few weeks.

bearwolf - Thanks man im really liking getting to do 2 upper days a week. The decline cgbp's are there because being the decline bench causes me to have no arch and no leg drive, so its all tri's on the presses and im really trying to fry my triceps this training cycle.

Detard
01-18-2007, 03:56 PM
good work kev! do you find widegrip t-bars are awkward at all?

LiftingKid
01-18-2007, 03:58 PM
Liftingkid - Yah man thats exactly what I was thinking, I was talking to drew about it yesterday actually. We were both noobs in the shirt and they stacked 100 lbs on to his bench. 100 lbs on my shirted bench would have me around the 480/485 area.. which would be siiiiick.

*drools at the thought of 100lbs onto his bench*

I am interested to see how the plyos after each workout will effect you.

Bob
01-18-2007, 03:58 PM
bearwolf - Thanks man im really liking getting to do 2 upper days a week. The decline cgbp's are there because being the decline bench causes me to have no arch and no leg drive, so its all tri's on the presses and im really trying to fry my triceps this training cycle.
Ahh.. I understand.. I like doing CGBPs with my feet up in the air for the same reason...

KevinStarke
01-18-2007, 10:04 PM
Detard - There definitelly different. I tried my best to mimic the bar path from my bench.

Liftingkid - Yah same here, so far it might actually be negative though haha.

Bear - Yah good way to fry the tri's.

I'm not really sure if its the plyo's i've been doing or if I did something stupid during my light lower day this week but my left leg is bugging me. The quad has a real nagging pain going on and theres some slight knee pain every now and then. The nagging pain is what is most annoying and makes my leg feel kinda weak. Anyone have any idea what I could be doing wrong? Landing too hard on my plyo's perhaps?

Coke
01-19-2007, 05:57 AM
Ace lighter day Kevin, finished off with the fine plyo's.

Stumprrp
01-19-2007, 06:01 AM
gj my man

ddegroff
01-19-2007, 08:54 AM
Strong work Kev, looks like your really gettin' a handle on this new style of workout.

Roark
01-19-2007, 09:04 AM
nice varied workout kevin

what kind of stuff do you do for hip flexibility?

KevinStarke
01-19-2007, 09:43 AM
Coke - Thanks man, the plyo's felt good.

Stump - Thanks big man.

ddegroff - Hopefully haha.

Roark - Thanks man. I honestly have no idea what they're called but one of the PT's at the gym I go to who actually knows his stuff showed me. I use the open squat rack and set the pins as high as they go which is about waist level for me. Then I walk aside the rack and raise my leg over the bar and after I pass both of them I turn around and do it with the next leg. Then once i'm done doing many rounds of that I put a barbell on the safety bars which are still set at top height (my waist). Then I stand on one side of the bar and and without moving the foot furthest from the bar I bend down and slide the other to the other side fo the bar and move my whole body under the bar to the other side and then do the opposite to get back. I do that for a couple sets and i'm good. Not sure if any of that made any sense... but thats what I do and it definitelly makes my hips feel better.

KingJustin
01-19-2007, 10:23 AM
Those plyos look awesome man. Keep it up

Unholy
01-19-2007, 11:45 AM
Yea dude, looks like you've been pwning it up hardcore.

KevinStarke
01-19-2007, 03:31 PM
KingJustin/Unholy - Thanks guys.

Destroyed my core and legs today, figured i'd make my last workout at "The Edge" a worthwhile one. My grip is defintielly holding me back it doesnt seem to wanna get back to where it used to be.

Heavy Lower Day:

*Treadmill*
*Rotator Cuff Stuff*
*Shoulder Flexibility Stuff*
*Hip Flexibility Stuff*
*Kettlebell Stuff*

Olympic Squats -
45 x 8
135 x 8
185 x 3
215 x 5
215 x 5
215 x 5

Deadlift (Conventional/Double Overhand) -
135 x 5
185 x 5
245 x 3
245 x 3
245 x 3

Deadlift (Sumo/Mixed Grip) -
245 x 3
245 x 3
245 x 3

Snatch Grip Deadlift Standing on a 45 lb Plate -
185 x 3
185 x 3
185 x 3

Deadlift (Conventional/Straps) -
245 x 8

BB Shrugs (Straps) -
185 x 10
245 x 10
245 x 10
315 x 3 (Power Shrugs)

Cambered Bar Goodmornings -
45 x 10
135 x 8
185 x 8
245 x 5

DB Snatch -
40 x 5
60 x 5
65 x 5

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

DB Side Bends -
65 x 10
65 x 10
65 x 10

Plyometrics: (30 Second Rests Between Sets)

Slams -
x 10
x 10
x 10

Over Back Toss -
x 10
x 10
x 10

Plyometric Pushups -
x 8
x 8

*Core Work (Cable Crunches, Hanging Leg Raises, Decline Crunches, etc...)*
*Calves*
*Kettlebell Stuff*
*Rotator Cuff Stuff*
*Shoulder Flexibility Stuff*
*Treadmill*
*Stretching*

Good and beat after this workout. Plane leaves 9 a.m. tomorrow morning :smoke:

Mike G
01-19-2007, 04:24 PM
Heavy volume on the deads. How you liking the double overhand? Really looks like you have a solid plan.

LiftingKid
01-19-2007, 04:46 PM
You made that last workout count. Good job.

How long does it take to get to san francisco?

AlecB
01-19-2007, 04:57 PM
That last workout of your's was disgusting. I think my body would erupt in a spray of blood and puke if I tried to do half of that... Good work hoss.

DGabe24
01-19-2007, 04:58 PM
Awesome awesome last session man. Great effort, and definitely gotta get on that grip..holds me back too :( Then again I cant DL/Squat for another few months anyway but thats a whole nother stuff....keepp up the good work Kev.

WBBIRL
01-19-2007, 08:44 PM
Insane workout man, nice effort on your last day before hitting the west coast.

I'm sure its gonna be great out there.

KevinStarke
01-20-2007, 04:11 AM
Mike G - Its definitelly rough my on grip but overall it feels better then mixed on my back.

Liftingkid - 6 hours, i'm leaving at 9 and getting there at noon.

AlecB - Thanks man.

DGabe - Thanks man im tryin.

WBBIRL - Thanks man i'm really excited.

This is my last post on the eastcost WBB...

Unholy
01-20-2007, 01:45 PM
Hope to see a westcoast post soon nyukka!

DGabe24
01-20-2007, 05:03 PM
Hope to see a westcoast post soon nyukka!

Cant wait :D

Sensei
01-20-2007, 07:12 PM
Good luck with the move, man. I hope you find what you're looking for.

WILL006
01-20-2007, 07:18 PM
Welcome to Cali homie

Bob
01-20-2007, 08:06 PM
Gee.. Kevs been in San Fran for > 7 hrs already and hasn't posted... uummhh?? I wonder if he had to do some of that bum wrestling like he wanted to??

GL Kev.. I hope the new school adventure does great things for you. You deserve it!!

KevinStarke
01-21-2007, 11:13 AM
Everything is going amazing. I passed out on the flight so that went by nice and quick. My buddies parents came with him to help him set up so they got us all a cab from the airport which saved me the trouble of havin to learn how the BART works right away. My roomate is a pre-existing student so he isn't here yet since classes don't start till the 25th. However he left all his crap on the bottem bunk so I automatically get screwed and have to get the top bunk which basically means no sex in my room ever..but oh well its one semester. I found a tub of Muscle Milk in the closet so i'm assuming he's a lifter too and might know where a good gym is. My buddies room is actually 301 as opposed to my 201 which means we actually have identical rooms in the same spot just on different floors.

My dorm is right on Sutter Street and its pretty easy to get to everything I need to from the dorm. Still gotta figure out where my classes are exactly though. My dorm room has 5 floors, is co-ed and has a PS2, 2 big tv's, pool table, and foosball table in the rec area which also happens to be right next to the full cafeteria so I don't have to travel far for food... at all... Food isnt served until classes start on the 25th so we have to fend for ourselves at the moment. I'm tryin to spend as little money as possible since I already knew and quickly found out even more so that everything is more expensive out here and I have about 490$ to my name. I'm gonna wait until I buy my books before I go spending anymore money or at least im gonna try to. Same goes for getting a gym membership though so I'll probably be working out in the weightroom at the dorm that has it for this week.

The city itself is amazing, the weather here is unbelievable. As i'm writing this im sitting in a pair of shorts and a t-shirt. I still need to go gym searching and I need to find the dorm that has the pool and weightroom. Yesterday was basically just Will and myself walkin around the city seeing things. Found a really cool park where I saw someone dressed and acting like a robot which completelly made my day.

I definitelly got a day of conditioning yesterday and my forearms and traps are feelin it. I had a backpack, a dufflebag I had to drape around my neck and 2 suitcases. The dufflebag had to weight at least 25-30 lbs and the two suitcases 40-50lbs each. I probably walked a good 450-500 meters total with all the crap on me including uphill and downhill since this city's got some craaaazy hills. Then after settling in we walked several miles through the city just checking things out. There are some fruity kids around but I expected as much being at an art school but theres basically no one here yet since we checked in the first day you could.

All in all im pretty pumped and ready to start my classes. My schedule is pretty good so I have a good ammount of free time including no weekend classes so i'm definitelly gonna look for a part time job around the city. I'm gonna apply at any decent gym I find since not only could I use the job but it would mean a free or cheaper gym membership which would definitelly be key.

Sidior
01-21-2007, 11:16 AM
Have a blast man, uni is a great time. Glad to hear all is well.

Stumprrp
01-21-2007, 11:28 AM
awesome awesome awesome big K, im interested to hear how this all goes for you man!

WBBIRL
01-21-2007, 12:18 PM
Sounds great man

Bob
01-21-2007, 01:51 PM
Sounds like a great new start to another chapter...

GL..

Mike G
01-21-2007, 03:58 PM
Happy to hear the move went well. Your roomie might have to get used to a little noise from above:hump: On another note, have you ever done any crossfit workouts? I think I might start doing them twice a week and was looking for an opinion on them. Have fun in Cali, don't get beat up by the bums.

Jordanbcool
01-21-2007, 04:13 PM
The college experience sounds like its going to be fun for you.

I'm moving out next fall and I can't wait for it. I already got my apartment all picked out. I'm rooming with a few friends.

Anyways, I wish you the best man. You really lucked out on the college it sounds like its amazing.

Stay strong big guy.

Detard
01-21-2007, 04:34 PM
hopefully that weightroom at the dorm has a rack or 2 :p

college should be awesome!

LiftingKid
01-22-2007, 06:49 AM
The city itself is amazing, the weather here is unbelievable. As i'm writing this im sitting in a pair of shorts and a t-shirt.


:( It's 23 degrees right now in CT. Your lucky.

Roark
01-22-2007, 07:29 AM
sounds great kevin

the first semester of school is a memorable time

enjoy it

Chubrock
01-22-2007, 07:39 AM
Good to hear things are going good for ya. I recommend emailing your professors and find out what books you'll need. You'll be able to order them off of amazon.com and save yourself a ****load of money.

Guido
01-22-2007, 10:24 AM
Wow, man. SF sounds awesome. I've never been there but have always wanted to go. I'm sure you will meet and see plenty of "interesting" people. Gyms shouldn't be too hard to find in a big city. You'll get plenty of cardio just walking up all the hills, too.

Good luck to you, man. Sounds like you are just beginning a very fun new chapter in your life. Makes me wistful of my college years...*sigh*

KevinStarke
01-22-2007, 10:44 AM
Thanks for all the kind words everyone things are going great. I finally found the nugget connection which actually took longer then I thought but most likelly because theres not very many students here yet.

I'm gonna go check out the gym here in a little bit but im pretty sure it isnt open to students yet. However i've been told by several people that the University is actually planning to buy another large building and make it a big gym that employs the students which means I will be applying to that as soon as humanly possible. I'm gonna have to find another gym to lift at today though and probably pay to lift for the day which I really hate doing, but oh well. I'm really excited to make sandbags as soon as I can find an Army store or order some online if I have any cash left over after buying books hah. I say im excited because right around the corner from my dorm room are 3 blocks of steep ass hill. I plan to do sandbag carries up and down this hill after I get a little more used to the sandbags and do some regular flat ground carries for a week or so. Doing hill walks with sandbags will definitelly destory my legs im pretty excited.

Anyway todays heavy upper day and I just woke up so I'm gonna go try and get some food and then rest a bit before I go find a gym to lift at.

ericg
01-22-2007, 11:29 AM
Glad to here you are taking it all in over there, and finding all the proper connections! Good luck bro.

sharkall2003
01-22-2007, 01:07 PM
Hahaha, awesome job with the connections. Not much beats a nugget. Anyways, nice job on that last workout. Those things are killer. I would be drained after about half that workout.

Can'tstopnow
01-22-2007, 04:44 PM
Good to hear the move went well! Good times. Live it up.

galileo
01-22-2007, 05:30 PM
~Someday we'll find it,
the nugget connection...~

KevinStarke
01-23-2007, 11:00 AM
A key connection indeed, I ate my words when I found out medical marijuana clubs actually exist over here.. greatest city... ever..

The food situation is currently awesome. All the caf's on the campus are cook to serve deals. You go in, sign your name and student i.d. on a piece of paper they have by the kitchen which is open for everyone to see how they prepare the food and prep the salad bar, etc... There is food already made depending on the time of day being breakfast, lunch, or dinner and you can ask to have that and/or fill out a slip of paper that has different food options on it like omlet, pancakes, waffles, egg sandwhiches, etc... for breakfast and burgers, chicken tenders, cob salads, etc... for lunch/dinner. You circle whatever you want, write your name on the piece of paper and go sit down and eventually your name is called and you have your food. I've been to many other colleges but the food here definitelly takes the cake on quality as far as school food goes. Fresh fruit every day which means I've been stealing mad bananas.

My gym experience yesterday was ridiculous and funny. I decided to give 24 Hour Fitness a chance... bad idea. All I wanted to do was pay the 1-day fee and check it out by lifting. Instead I somehow ended up gettin taken on a tour of the facility which was 3 floors. My tour guide was on the skinnier side and after explaining to me how to do "circuit training" and how to propely do cardio.. the converstion turned to him saying I had the physique he was goin for and he ended up asking me routine questions for about 10 minutes at his desk before he started to ask me what my goals were and what muscles I wanted to "hit" and work the most.. He was nice enough and all but even after I told him i'd been a competitive powerlifter for a little while now and knew what my goals were he continued to try and explain pretty much the basics to me. Then he was joined by a manager and they both tried pretty much everything to get me to commit to a membership which I definitelly didn't want. Eventually I just said I wanted to pay the damn fee and lift for a day, but they insisted I try for free.

The weights are octagonal... I hate these plates.. the dumbells too. The bars were really strange and I definitelly was not a fan. The benches were all also about 10" off the ground so goodbye powerlifting arch. Definitelly on par with Planet Fitness in terms of how terrible this gym was. My next option is to check out "Crunch" which i'm pretty worried won't be any better.

Also it turns out class doesn't start till the 29th so my days have currently consisted of me waking up, eating, walking around, playing pool, eating, playing foosball, smoking, playing uno attack, smokin again because uno attack makes me wanna kill myself, playing more foosball, and then going to bed. I also went to haight ashbury yesterday and looked around, awesome area of the city there was a headshop every other store. I bought a nice new bat thats perfect for my situation. I'm now gonna go look for another gym..

JustinASU
01-23-2007, 11:21 AM
Commercial gyms are terrible. I have a business trip out to San Fran on the 29th. Anything I should check out?

Jordanbcool
01-23-2007, 11:39 AM
When they kept trying to explain to me all the crap. If I had your physique I would simply take off my shirt and do a double bi or lat spread or something. Then slowly put on my shirt and leave.

But if you got in for free....actually I'd probably be annoyed to. I hate when people who aren't giving me good advice keep giving it to me.

Sounds like fun. Enjoy your relaxing/lazy time. It doesn't last when school starts. Why haven't you been partying it up? Thats what people usually do the first week at most colleges. I know we are all bodybuilders and such but I'd be going to atleast a couple parties before all that work started.

P.S. I hate you for your food situation. Its not fair! :( My college has nothing like that..

ectx
01-23-2007, 11:52 AM
Aside from the gym, it looks like you're set. San Francisco is a great city. I lucked out. There aren't a lot of chain gyms near where I live in chicago. And not far away at all is a badass powerlifting gym. I'm sure you'll find something similar. It's always the holes in the wall that are the best. Funny how that works.

BigCorey75
01-23-2007, 12:10 PM
congrads on making the move out to San Fran heard its a beautiful city and a bit on the "fabulous" side if ya catch my drift.....lol, but im sure youll have a blast i just made a big move myself out to Atlanta,so far so good, still looking for a job tho. the search is going good

Bob
01-23-2007, 03:07 PM
Hey, if I had awesome food like that at college, I would have never left.. lol..

You'll find the right gym.. you should have asked that Manager if he had a position open for you though!! a job is a job...

GL with the Uno...

LiftingKid
01-23-2007, 03:33 PM
Also it turns out class doesn't start till the 29th

YAY!

Have you looked into any good sambo/BJJ places in san francisco yet?

KevinStarke
01-24-2007, 11:19 AM
Justin - So far i've had no luck man Crunch was just as lame.. :( I know theres a golds somewhere but its definitelly too far for me. If you wanna hang though let me know.

Jordan - Haha there just hasnt been many people here. The bulk of my dorm will get in today.

ectx - Yah im gonna continue searchin around.

bigcorey - Haha oh yah man, several of my RA's are quite fabulous to the say the least, all good people though. The cities amazing man.

Bear - Haha yah they werent hiring but Crunch is... so I might check that out if I get desperate enough.

Liftingkid - Not yet but I definitelly plan to.

Sidior
01-24-2007, 12:01 PM
Medical mary jane clubs, cool ****!

Jordanbcool
01-24-2007, 07:44 PM
Medical mary jane clubs, cool ****!

hahaha. I love the mental image this paints! :D :D

Coke
01-25-2007, 04:25 AM
Good luck out there in SanFran Kevin.

KevinStarke
01-25-2007, 11:41 AM
Im not even joking guys. They are clubs you go to where you can buy ganja of different kinds at whatever weight you want.. dubs, 1/8ths, 1/4ers, ounces, etc.. and its quality stuff plus you know its not altered at all since its all medical. All you need is a card from your doctor that isnt terribly difficult to get you just need to be a resident and you can smoke at the vapor room they have at the clubs or legally at home or on the street. I walked around the city last night with a couple guys we met at the dorm smoking joint after joint and no one even cares.. I'm definitelly getting an appt out here asap.

I'm using this week as kind of a rest period since I dont feel like lifting at these ****ty gyms plus I dont feel like spending money to do so. The school gym opens on the 29th so im just relaxing until then.

ericg
01-25-2007, 11:43 AM
Haha. Like you are in a different world! Maybe its true what they say about Cali not being part of the USA.

Stumprrp
01-25-2007, 11:45 AM
this stuff sounds sick

DGabe24
01-25-2007, 01:38 PM
You deserve a good city Kev I'm happy for you :)

bigmoney
01-25-2007, 02:24 PM
man you are a lucky bastard. Make sure to by yourself a vaporizer- a very worthy investment :)

Mike G
01-25-2007, 04:07 PM
Enjoy the rest before classes. Happy to hear you can smoke pot legally, you bastad. Loved the story about the trainer, I was one of those guys. No matter what, you have to make the sale. I always loved it when I knew someone didn't want a tour, but the manager made me take them on one. Major reason I lasted three months there.

KevinStarke
01-26-2007, 01:46 PM
Thanks guys im really loving it.

Bigmoney - Haha I wish I had the funds man Volcanos are 200$ cheaper here then they were back in CT. I bought a new bat on Haight street the other day and i've just been smoking that, blunts, and spliffs while i've been here.

Mike G - Yah, gotta do what ya gotta do I guess right haha.

I just got my supply lists for my classes and im a little stressed out. I still have to get CDR's and a 1GB flash drive on top of getting my books and now a $200 light meter.. they didnt freakin tell me I would need a new light meter so I have to find a job asap.

KevinStarke
01-28-2007, 02:43 PM
Some kid ate too much acid in the dorm across from me last night and was running around the street naked masturbating until he got arrested. Classes havn't even started so this is looking to be a truely great semester..

Workouts start up again tomorrow..

Bob
01-28-2007, 02:48 PM
Some kid ate too much acid in the dorm across from me last night and was running around the street naked masturbating until he got arrested. Classes havn't even started so this is looking to be a truely great semester..
Man I'm too old to even imagine that one... reminds me of the time I was drunk and pis_ing all over the KSU campus... oops.. I shouldn't have let that one slip.. I might lose all respect. lol.

Sounds like fun times in San Fran Kev...
Looking forward to you new workouts...
GL

rookiebldr
01-28-2007, 04:32 PM
My gym experience yesterday was ridiculous and funny. I decided to give 24 Hour Fitness a chance... bad idea. All I wanted to do was pay the 1-day fee and check it out by lifting. Instead I somehow ended up gettin taken on a tour of the facility which was 3 floors. My tour guide was on the skinnier side and after explaining to me how to do "circuit training" and how to propely do cardio.. the converstion turned to him saying I had the physique he was goin for and he ended up asking me routine questions for about 10 minutes at his desk before he started to ask me what my goals were and what muscles I wanted to "hit" and work the most.. He was nice enough and all but even after I told him i'd been a competitive powerlifter for a little while now and knew what my goals were he continued to try and explain pretty much the basics to me. Then he was joined by a manager and they both tried pretty much everything to get me to commit to a membership which I definitelly didn't want. Eventually I just said I wanted to pay the damn fee and lift for a day, but they insisted I try for free.


lol that pretty much sums up our sales staff as well at the overly commercial gym I work at now. They are hired for selling and not for their current attempts at being fitness. LOL one exactly as you described. Although they are required to start working out and thus usually they end up hiring the pt's.

Sounds like you're settling in great there. Good to hear, Kevin.

Roark
01-29-2007, 05:57 AM
Some kid ate too much acid in the dorm across from me last night and was running around the street naked masturbating until he got arrested. Classes havn't even started so this is looking to be a truely great semester..



HAHAHA

that sounds like my freshman year. my dorm was like an acid test. there would be like 20-30 people frying in the halls on the weekend.

good times my man.

KevinStarke
01-29-2007, 02:13 PM
Bear - haha good stuff man

Rookie - Gah.. gyms are really going downhill in my opinion.

Roark - haha I wish man, gotta be much more quiet about it these days, silly laws :(

Worked out in the school gym today. Its not very big, only slightly larger then my dorm i'd say with a few cable machines right outside the main room. The bench they have is real ghetto and the pads all taped up. The part you put your ass on is also slightly raised too which is pretty annoying and the racks for the bar are a little close so I have to bench closer then i'm normally used to but meh, a change is good sometimes. They could use a few hundred more pounds in plates and a squat rack since the current squat supports look like they'd crumble under anything over 300 lbs. It'll get the job done for now though and I need to conserve money since it turns out i'll need to buy a digital camera now as well.

My workout was a little sloppy today since it was a new gym and I was trying things out..

Heavy Upper Day:

*Rotator Cuff Stuff*

BB Bench -
45 x 10
135 x 5
185 x 3
225 x 3
255 x 1
275 x 3
225 x 8
225 x 3 (Close Grip)
225 x 8 (Close Grip)

Tricep Press Downs (Cant remember weights) -
x 10
x 8
x 8
x 8

Chest Supported T-Bar -
45 x 10
70 x 8
90 x 8
100 x 8
115 x 8

Close Grip Low Cable Rows (Can't remember weights) -
x 10
x 8
x 8

DB Hammer Curls -
35 x 5
50 x 6
50 x 6
50 x 6 (50's are the highest dumbells they have...)

Plyometrics:

Tuck Jumps -
x Lots

My lower body has been real fried lately from walking several miles a day up and down hills, I know im a pussy but this has been more cardio then i've done in a long while hah. There arent many bench options in this gym since theres no power rack to do lockouts or dead presses in so I need to build some boards as soon as humanly possible.

As far as new college news today was the first day of classes but I have digital dark room lab time on Mondays so I didnt need to go today since no one has anything to do in the lab yet. The girls out here are great too, art school girls are definitelly a different breed.

WBBIRL
01-29-2007, 02:20 PM
Sounds great man, nice pressing.

offhegoes03
01-29-2007, 02:41 PM
wow man, just checked in on your progress and you've been busy. Strong benching despite the ****ty bench. Good luck with everything in San Fran, it sounds like it's been fun so far and the mental image of a guy running around a street jacking off will now be etched in my mind.. hah thanks a lot

KevinStarke
01-29-2007, 02:53 PM
WBBIRL - Thanks man

Offhegoes - Haha thanks.

Just did some gripper work with my heavy grips.

Gripper Work:

HG150 (reps per hand) -
x 15
x 15
x 15
x 15
x 15
x 1 (Static hold for 10 seconds)
x 10 (Left hand only, tryin to get it as strong as the right)

Stumprrp
01-29-2007, 03:07 PM
nice bench kev

Clifford Gillmore
01-29-2007, 04:09 PM
Looks like everything is only a few sessions away from busting a PR or two, good stuff kev.

LiftingKid
01-29-2007, 04:09 PM
I hate how some benches are designed. I had to use an adjustable bench just like the bench you described. The thing also had a gap in it about 6" wide!

Good session making due with what you have Kevin.

bigmoney
01-29-2007, 04:14 PM
really nice benching kevin. I must have misssed it, but what school are you going to in SF?

Mike G
01-29-2007, 06:09 PM
Nice workout out Kev. Sounds like school is going to be a lot of fun.

DGabe24
01-29-2007, 07:28 PM
You're still strong as f***...way to go man.

Coke
01-30-2007, 04:39 AM
Making do at the school gym is the way to go for now bro, later on you may find some hole in the wall you can treasure while out there...good upper body training, plyos and grip work.

KevinStarke
01-30-2007, 04:34 PM
Stump - Thanks man. I was gonna go for more with 275 but it felt wierd and after I checked it out the bar was a little warped on one end so I switched bars for the remaining sets.

Risk - We'll see, all the walking I have to do everyday is really burning me out... god thats sad.

Liftinkid - Thanks man im tryin.

BigMoney - Thanks man, I go to The Academy of Art University.

Mike G - So far so good.

DGabe - Thanks man hopefully I can start gettin stronger though.

Coke - Thanks man i've been using the grippers alot actually I just hadn't been posting them.

Todays workout was bleh but better then I thought it was gonna be. I woke up this morning feelin really really ****ty and after attempting to eat some breakfast I barely made it to the upstairs bathroom where I puked 3 times. Then I tried to make it up to the next floor to my dorm room but had to stop at a bathroom along the way and puked several more times. I still felt ****ty so I opted not to go to my first Digital Photography class which im pretty pissed about missing but I feel what I did was better then going to class and puking all over on the first day. My buddy is in the class and said I didn't miss much but i'm gonna go try and get the assignment later anyway.

I decided to deadlift even though I felt ****ty and it actually went better then I thought it would have.

Light Lower Day:

*Rotator Cuff Stuff*

Deadlift -
135 x 5 (conv)
225 x 5 (conv)
225 x 5 (sumo)
275 x 2 (sumo)
315 x 1 (sumo)
365 x 1 (sumo)
315 x 5 (sumo)
275 x 5 (conv)
275 x 5 (sumo)
275 x 5 (conv)
225 x 5 (conv, off a 45 lb plate)

Front Squat -
135 x 5
185 x 5
185 x 5

Short and sweet. My deadlift strength has really gone down, I need to get back in the swing of things and get back up to my old pulling strength.

sharkall2003
01-30-2007, 04:37 PM
Those front squats are fun and good job on the deadlifting volume.

KevinStarke
01-30-2007, 07:48 PM
Thanks man, im pretty bummed about how weak my pulling got. 365 used to be cake and used for sets of 5 :( On another note I talked to my little brother today and he maxed on bench at 265 recently...

265 lb bench at 14 years old, 180 lbs.. kids gonna be more beastly then I thought. If he keeps at it I think he could have 315 sometime during the summer and by his senior year in highschool... gah.. little ****.

bill
01-30-2007, 08:49 PM
Bro is gonna be strong, everyone is sick on this board. Just checked Pup's journ he's sick too.

LiftingKid
01-31-2007, 04:53 AM
265 lb bench at 14 years old, 180 lbs.. kids gonna be more beastly then I thought. If he keeps at it I think he could have 315 sometime during the summer and by his senior year in highschool... gah.. little ****.

Any meets for him in the future? :bow:

Coke
01-31-2007, 05:33 AM
Made quick work on them deads and front squats...fine stuff Kevin.

ericg
01-31-2007, 06:14 AM
Nice work with the projectile vomiting Kev. Workout looks good too :)

offhegoes03
01-31-2007, 08:45 AM
damn man, I commend you on even making it into the gym. Your DL strength may be a bit down now, but I'm sure it'll come back, especially when you haven't been puking all morning.

SW
01-31-2007, 09:00 AM
Man, you sound like ur doing great. College life on it' sown isn't all it 's cracked up to be if u don't have a loan, that's for sure. And I have 0 time to drink, so meh. Not good for you anyway. But gald to hear you're prospering my brother.

galileo
01-31-2007, 10:22 AM
Good work Kev, glad to see things are going well.

KevinStarke
01-31-2007, 03:46 PM
Thanks everyone im feeling better today but still feelin a little funky. Hopefully it'll fully pass sometime soon.

I plan to have sean doing some meets within the next year. He'll be competing in the 13-15 for a good little bit yet so I plan to have him break some records.

sharkall2003
01-31-2007, 03:56 PM
You have one strong ass younger brother.

Stumprrp
01-31-2007, 04:45 PM
wow that is beast!! i though i was cool benching 135 for reps at age 13 lol. hows his lower body?

KevinStarke
01-31-2007, 05:26 PM
He deadlifts regularly and has some big legs. All the guys in my family have genetically big legs and he has good leverages so I think he's gonna be a sick puller.

LiftingKid
01-31-2007, 05:27 PM
hows his lower body?

I will go cry in a corner if it is better than mine. There goes my CT records....lol

Jordanbcool
01-31-2007, 05:38 PM
Thanks everyone im feeling better today but still feelin a little funky. Hopefully it'll fully pass sometime soon.

I plan to have sean doing some meets within the next year. He'll be competing in the 13-15 for a good little bit yet so I plan to have him break some records.

Hope you're feeling better kevin.

Good luck with the bro. I wish mine even thought about liftin once in his life :(

rookiebldr
01-31-2007, 08:56 PM
265 lb bench at 14 years old, 180 lbs.. kids gonna be more beastly then I thought. If he keeps at it I think he could have 315 sometime during the summer and by his senior year in highschool... gah.. little ****.

I remember a vid you did of him pressing DB.. he was beastly then for a kid of only 13. Amazing.

KevinStarke
01-31-2007, 09:15 PM
Liftingkid - Haha dont worry man he'll be in the 198-220 classes. His dead is probably in the realm of 315-365.

Jordan - I ate a ganja cookie from one of the marijuana clubs and it actually made me feel much better. Sean will definitelly be a monster if he just sticks with it.

Rookie - Yah he was doing 80's for dumbell bench for sets and reps when he was 13 in that video.

KevinStarke
02-05-2007, 02:52 PM
Mad tired today, energy wasn't too great. I'm feelin a little weaker but im pretty confident its due to the really ghetto bench I have to use.

Heavy Upper Day:

*Rotator Cuff Stuff*

BB Bench -
45 x 10
135 x 5
185 x 3
225 x 3
255 x 3
275 x 5
295 x 3
245 x 8
245 x 8

Close Grip Bench -
205 x 5
205 x 5

Dips -
x 15
x 15
x 15

Chest Supported T-Bars -
45 x 8
70 x 8
90 x 8
105 x 8
115 x 8

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

DB Hammer Curls -
35 x 8
50 x 5
50 x 5
50 x 5

Plyometrics:

Lateral Box Pushoffs -
x 20
x 20

Tuck Jumps -
x 10

*Rotator Cuff Stuff*

Stumprrp
02-05-2007, 02:56 PM
solid work kev

offhegoes03
02-05-2007, 03:45 PM
nice dude.. even if you are using a ****ty bench, you've still got some pretty amazing strength.. what are you weighing in at these days?

LiftingKid
02-05-2007, 04:05 PM
School is a real energy killer. But, you still got in the gym and got it done.

Coke
02-06-2007, 04:06 AM
Nice shiat off the ghetto bench nonetheless dude...nice rows, hammers and plyos too.

KevinStarke
02-06-2007, 01:34 PM
Thanks guys.

I'd just like to say that being a photography major with fashion photography as your focus is the ****in ****. I was just playing around with my camera in the common room today and this beautiful french girl that lives in my dorm and I started talking and we started talkin about our majors. We got on the subject of models and she offered not only herself but said her (also very beautiful) friends would love to help too if I ever need models for my shoots..

Stumprrp
02-06-2007, 01:48 PM
score!

Coke
02-06-2007, 01:52 PM
You real pimpin out in Cali - ;)

KevinStarke
02-06-2007, 06:15 PM
Short and sweet today..

Light Lower:

*Rotator Cuff Stuff*

Deadlift -
135 x 5 (conv, double over)
135 x 5 (sumo, double over)
135 x 5 (snatch grip)
225 x 5 (conv, double over)
225 x 5 (sumo, double over)
225 x 3 (snatch grip)
275 x 1 (conv)
325 x 1 (conv)
375 x 1 (conv)
325 x 1 (sumo)
285 x 5 (conv)
285 x 5 (conv)
185 x 6 (snatch grip off a 45 lb plate)
185 x 6 (snatch grip off a 45 lb plate)

BB Shrug -
185 x 20
185 x 20

Mike G
02-06-2007, 06:20 PM
Nice workout. Good deal with the ladies.

Coke
02-07-2007, 04:40 AM
Ace job on those deads man, did it up conventional and sumo style.

Mike G
02-08-2007, 02:54 PM
Kev, wondering if you have any tips for Westside. I think I am going to follow DeFrancos skinny bastards routine, but was wondering what you think. Thanks.

Detard
02-08-2007, 03:21 PM
nice deadlifting kevin! and damn ur brother is strong hahaha.

KevinStarke
02-08-2007, 03:33 PM
Mike G - Thanks man. As far as westside goes.. I dont really know too much about it.. hah. I know my workouts look similar sometime but I base them off of what Phil taught me which was a kind of modified Westside template. Drew would know better then I would.

Coke - Thanks man tryin to get em both back up.

Detard - Yah he is, kids gonna be a beast.

KevinStarke
02-12-2007, 12:33 PM
Benching today but I have to go take 36 shots for an assignment which really means i'll have to take around 200... so hopefully I can hit the gym asap.

Sidior
02-12-2007, 02:31 PM
Looking strong and glad to hear school is going well.

KevinStarke
02-12-2007, 05:00 PM
Thanks man

I'm on a roll at this school as far as weight training is concerned. Considering im at art school im pretty much the only person who has a decent knowledge of strength training. I'm currently training 3 different people one of which is a Resident Advisor in my dorm so thats pretty key since im on his good side. Bench strength felt decent today...

Heavy Upper Day:

*Rotator Cuff Stuff*

BB Bench -
135 x 5
185 x 3
225 x 3
265 x 1
285 x 3
285 x 3
300 x 1
305 x 1
315 x 1
265 x 6
275 x 3
285 x 2

Incline Neutral Grip DB Bench -
50 x 12
50 x 12

Dips -
x 15
x 15

Rope Press Downs -
x 10
x 10

Chest Supported T-Bar Rows -
45 x 8
70 x 8
90 x 8
110 x 8
120 x 8

DB Hammer Curls -
45 x 8
45 x 8
50 x 5

*Rotator Cuff Stuff*

Stumprrp
02-12-2007, 05:38 PM
awesome bench kev was it paused?

LiftingKid
02-12-2007, 07:16 PM
I still can't get over your bench strength. Very nice session kevin.

BigCorey75
02-12-2007, 07:20 PM
hella strong in the bench man, thats pretty impressive man

KevinStarke
02-13-2007, 01:33 AM
Stump - Everything had a solid pause up until the 315 single and the following sets after those were all touch and go.

Liftingkid - Thanks man its always been my lift.

BigCorey - Thanks.

Coke
02-13-2007, 06:00 AM
Tremendous work on your flat bench, solid sets...awesome stuff too with training those peeps.

Big o Boy
02-13-2007, 11:35 AM
finally, I got some time to come find your journal. Still lookin' hella strong, bro. Keep it up.

Awesome major, btw.

SW
02-13-2007, 11:41 AM
SOunds like you're alot happier than back east.

bill
02-13-2007, 12:04 PM
Very solid workout and strength, lots of volume in there.

Sidior
02-13-2007, 12:15 PM
Still killin the bench for a guy who planned on going a bit lighter for awhile lol.

Mike G
02-13-2007, 04:25 PM
Nice bench session. Still liking the new routine?

KevinStarke
02-13-2007, 04:35 PM
Coke - Thanks big man.

Big O Boy - Thanks man, im loving it so far.

Nick - Much much happier. Things can get stressfull the standards are pretty freakin high at this school so assignments are taking up alot of my time. The environment and people are amazing though and any city where I can sit on the stoop of a building smoking a bubbler without worry is a.o.k

Bill - Thanks man strength felt decent

Sidior - Gah... I cant resist the big weight man its a sickness..

Mike - Once I get the remaining equipment I need im sure it'll really take off.

Todays session was decent but energy wasn't very good after a long night and having to smoke prior to my workout.

Light Lower Day:

*Rotator Cuff Stuff*

Deadlift -
135 x 5 (Conv)
225 x 3 (Conv)
225 x 3 (Moderate Sumo)
275 x 3 (Conv)
315 x 3 (Conv)
365 x 1 (Conv)
315 x 3 (Sumo)

Chest Supported T-Bar Rows -
45 x 12 (Hammer Grip)
70 x 10 (Hammer Grip)
90 x 8 (Hammer Grip)
115 x 6 (Close Grip)
135 x 4 (Close Grip)

Front Squat -
135 x A Bunch

Had to run cause the sun was going down and I had some work to do.

BigCorey75
02-13-2007, 04:38 PM
good pulling man, your weight to strength ratio is awesome man

KevinStarke
02-13-2007, 05:00 PM
Thanks man. My pulling strength is actually pretty weak right now, weaker then its been in a long while.

WILL006
02-13-2007, 06:46 PM
Your deads look solid man . I really like doing chest supported t-bar rows too but my wack ass gym took it out.

Coke
02-14-2007, 04:33 AM
Raising back up nicely on your deads, good t-bars as well bro.

Roark
02-14-2007, 06:23 AM
good work in there kevin

you should post some of your photgraphy when you get some stuff you want to share

SW
02-14-2007, 06:47 AM
I expect to see sick weight on DL in the pronto, bro. And I know you can deliver.

sharkall2003
02-14-2007, 07:04 AM
Nice deads. You in a slump? Usually you have a little more in you than that. Either way, good workout.

KevinStarke
02-14-2007, 09:54 AM
Will - Yah its a real upper back killer.

Coke - Hopefully they'll come back quick.

Roark - Thanks man, and I definitelly will post some soon.

Nick - haha, sir yes sir.

Shark - Not so much a slump but i'm walking a good 4-6 miles every day between classes and finding good shots. Its definitelly fried my leg strength.

Guido
02-14-2007, 10:02 AM
Good show. Showing those west coast guys how it's done!

sharkall2003
02-14-2007, 10:28 AM
Gotcha. Well, you're still lifting well. I wasn't trying to discredit you or anything.

LiftingKid
02-14-2007, 03:57 PM
Kevin's deadlifting strength on a decent day>My deadlifting strength on a great day

I agree with Roark, some photos would be cool. :)

KevinStarke
02-17-2007, 11:40 AM
Guido - Haha, east coast style.

Sharkall - Oh I know man i'm just being hard on myself cause my drop in strength kinda bums me out but it'll get back up there.

Liftingkid - I just took alot yesterday for my assignment and I've gotta go out and take more today, i'll try and get some up.

Trained 2 guys yesterday and did light upper stuff just forgot to post.

Light Upper Day:

*Rotator Cuff Stuff*

BB Bench -
185 x 5
195 x 5
205 x 5

Dips -
x 20
x 20

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

DB Hammer Curls -
45 x alot
45 x alot

Plyometrics:

Lateral Box Pushoffs -
x 25
x 25 (With 10 lb med ball)
x 25 (With 10 lb med ball)

Split Squat Jumps -
x 20
x 20

*Rotator Cuff Stuff*
*Ultimate Frisbee*
*6 Miles of Walking*

Everything felt pretty good today. I went swimming for 45 minutes the other day the pool here is ****in awesome.

I saw Keller Williams at the Warfield last night, was amazing. The venue is a really good size theres not a bad seat in the house and the sound and lighting were incredible. I got No Fear Tour: Killswitch Engage, Dragonforce, Chimaira, He Is Legend tickets for the warfield too, real pumped for that show.

SW
02-17-2007, 12:27 PM
sounds like a ahelluva show, bro.

Stumprrp
02-17-2007, 01:18 PM
killer pylos man