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KevinStarke
06-18-2007, 08:22 AM
Well it's been a few weeks now since I got back for the summer and it's time to get back in shape. I've lost 10-12 lbs over the semester and my appetite is comming back so hopefully a few weeks of lifting will get me back on the right track. Today is day one of my new routine which probably won't look too new since i'm gonna be using a similar template to what I was doing right before I left. This first week I just wanna go through the motions and get a feel for where my strength is so I can pick my progression as needed. A new addition to my workouts though, my girlfriend will be training with me. Not powerlifting though so I will have to be multi-tasking during each workout. Theres a 10 lb bag of whey on the way and i've been cleaning up my diet so hopefully i'll come back stronger then before. Well here's my basic setup..

Monday: Heavy Upper
Tuesday: Heavy Lower
Wednesday: Conditioning
Thursday: Light Upper / Gripper Work / Upper Plyo's
Friday: Light Lower
Saturday: Lower Plyo's / Conditioning
Sunday: N/A

Thats basically what i'd like to be doing but it could be altered as I go along so we'll see how everything goes. First workout in a few hours..

Stumprrp
06-18-2007, 08:23 AM
setup looks good kev, cant wait to see todays workout.

Unholy
06-18-2007, 08:29 AM
Welcome back.

Guido
06-18-2007, 09:07 AM
Where you at, man? Back in CT?

Good to see you're on the comeback trail.

getfit
06-18-2007, 09:16 AM
Nice to see you back Kevin.

KevinStarke
06-18-2007, 04:00 PM
Thanks for the welcome everyone. I'm back in CT Guido.

Todays workout went as I expected it, pretty crappy. The main problem was that my muscles just fatigued alot faster then they should but that doenst surprise me. Just stuck to some basic stuff...

Heavy Upper Day:

*Rotator Cuff Stuff*
*Foam Roller*

BB Bench -
45 x 10
135 x 8
185 x 5
205 x 5
235 x 3
255 x 1
275 x 1 (uhg..)
205 x 5

Low Cable Rows -
95 x 10
105 x 10
105 x 10

DB Bench -
60 x 10
65 x 10
70 x 8

Standing DB Shoulder Press -
25 x 10
35 x 8

DB Hammer Curls -
25 x 8
35 x 8
35 x 6

Dips -
x 10
x 8

*Cardio*
*Stretching*
*Rotator Cuff Stuff*

Sadly I was shot by this point but hopefully it'll all come back quick. The single with 275 was weak and slow and lame considering I was repping it no prob before. One of the toughest things I have to say though is lifting with the lady, had to devote enough attention to her and helping her along on top of trying to get my sets done. Upper bodies good and shot now though so its time to let the recovery begin.

Stumprrp
06-18-2007, 04:19 PM
hell yeah kev, still a strong mofo on bench tho dude thats 120 lbs over your bodyweight lol

Coke
06-19-2007, 05:51 AM
One solid dude to resume lifting with those numbers on the flat bench...great seeing you move on with this.

KevinStarke
06-19-2007, 09:22 AM
Stump - Thanks man, my chest and tri's feel like they're going to explode this morning.. gah I feel like a first timer haha.

Coke - Thanks man hopefully I can move on quickly.

Unholy
06-19-2007, 09:23 AM
Then you should get some nice first timer gains again =)

Guido
06-19-2007, 09:24 AM
It WILL come back quick. I'm sure you know that. Shoot, benching 275 after a long layoff is still pretty impressive. You've got nothing to worry about, man.

Sidior
06-19-2007, 09:34 AM
Good to see you back kevin. Because you are a little freak it won't take long at all to be breaking old PRs again.

Cirino83
06-19-2007, 10:44 AM
Wow just coming back and still benching big numbers. Shouldn't take long for the muscle memory to kick in.

KevinStarke
06-20-2007, 02:45 PM
Hopefully, thanks for the support guys. All I know right now is I SUCK at lifting with the lady.. so unfocused I am..

Chubrock
06-20-2007, 02:45 PM
I really hate you man. You haven't lifted in like a year and still bench more than me.

KevinStarke
06-20-2007, 05:42 PM
haha

KevinStarke
06-26-2007, 07:22 AM
Yesterdays heavy upper session went better then last week. Strength and muscle endurance is slowly returning, just have to be patient is all. Only annoying thing was that my pecs were STILL sore from last weeks heavy upper...

Heavy Upper:

*Rotator Cuff Stuff*
*Light Stretching*

DB Bench -
40 x 10
65 x 10
75 x 10
85 x 10

Rack Lockouts -
135 x 8
225 x 5
275 x 5
315 x 5
345 x 3

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

DB Hammer Curls -
35 x 8
35 x 8

Iso-Lateral Single Arm Pull Downs -
1pps+35's x 8
1pps+35's x 8
1pps+35's x 8

DB Hang Snatch -
40 x 8
50 x 8
50 x 8
65 x 3

*Rotator Cuff Stuff*
*Stretching*

Felt good to hold some heavier weight in my hands with the rack lockouts, just trying to get my body used to the weight I used to use. Things are returning slowly, but at least they're returning.

Stumprrp
06-26-2007, 07:25 AM
strong lifting kevin

Chubrock
06-26-2007, 07:27 AM
Nice pressing man, very nice.

Unholy
06-26-2007, 08:09 AM
Good stuff Kev. YOu will be back at it 100% soon enough.

WBBIRL
06-26-2007, 01:45 PM
Good **** brother. I know what its like though, It takes me for ever to come back after a layoff but I always have and I've always came back stronger then before.

Keep at it, soon enough you'll be putting me to shame once more.

lilmase1153
06-26-2007, 01:50 PM
Dude come on no more playin around, I feel your sand bagging a bit here. Seriously though lay off or not man your still damn good..

KevinStarke
06-29-2007, 12:51 AM
Thanks for the kind words everyone, things feel like they're on there way back already.

Light Upper Day:

*Rotator Cuff Stuff*
*Kettlebell Stuff*

Decline Close Grip Bench -
45 x 10
135 x 8
155 x 8
155 x 8
155 x 8

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

DB Hang Snatch -
40 x 8
50 x 8
50 x 8

Hammer Grip Pullups -
x 5
x 5
x 5

Plyometrics:

Slams -
x 10
x 10

Back Toss's -
x 10
x 10

*Random Kettlebell Stuff*
*Stretching*

Things felt good tonight, muscle endurance is getting back up there. Hopefully the strength will return soon.

KevinStarke
07-02-2007, 11:09 AM
Heavy Upper Day:

*Rotator Cuff Stuff*

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

DB Close Grip Floor Press (3 Second Pauses at Bottem)
65 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Reverse Pec Deck -
x 10
x 10
x 10

Single Arm High Lat Pulldown (Plate Loaded/Weight Each Arm) -
45 x 8
70 x 8
70 x 8
70 x 8

DB Hammer Curls -
35 x 8
40 x 8
40 x 8

BCorn
07-02-2007, 11:37 AM
some strong benchin'....i did db bench this morning and was struggling with the 70's!

KevinStarke
07-02-2007, 05:20 PM
Thanks man.

Strength is returning steadily and my appetite is really picking back up. Couple more weeks and I wanna get back on a set routine.

RedSpikeyThing
07-02-2007, 07:23 PM
strong benching! That's crazy, especially for getting back into it.

Are you training lower at all?

Coke
07-03-2007, 05:40 AM
Shiat is gonna be ill once you get in that special groove again Kevin...doing well already bro.

Clifford Gillmore
07-03-2007, 06:33 AM
Welcome back kev! I hope you get your ass conditioned and fit again, I wanna see some hardcore shirt training :)

bjohnso
07-03-2007, 07:25 AM
Looks like your strength is already coming back really fast with those dumbell benches. Welcome back.

KevinStarke
07-09-2007, 11:06 AM
Thanks everyone!

Today I was really pressed for time and between training Allie and my limited ammount of time the rest periods between every set were very brief. I was only able to finish half the workout, I'll finish the other half which is upper back after work at 8.

Heavy Upper Day (First Half):

*Rotator Cuff Stuff*

DB Bench -
65 x 10
80 x 8
100 x 8
100 x 8

Incline DB Bench -
65 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Rack Lockouts (Pauses at Top) -
225 x 5
275 x 3
315 x 3
335 x 3
335 x 2

DB Hammer Curls -
30 x 8
40 x 8
45 x 8

Had to run after the hammer curls but things felt decent considering i'm running on 3 hours of sleep today, pretty hectic weekend. Ate a good breakfast afterword though and am feeling pretty good so I plan to hit the gym tonight to get my upper back work done. Allisons doing great in the gym and really impressing me with her strength surprisingly enough, she still rocks me in cardio though so I definitelly need to get my act together and start doing some cardio for once.

WBBIRL
07-09-2007, 07:48 PM
Nothing wrong with that effort at all man, on top of the personal training its an ace day!

Clifford Gillmore
07-10-2007, 04:49 AM
Good stuff bro! I'm not sure if I can do the 75's for 3!

Stumprrp
07-10-2007, 06:26 AM
nice lockouts kev

KevinStarke
07-10-2007, 08:51 AM
Thanks guys.

Stump - Using them to get my body used to holding heavier weights again, 335 feels heavier then 405 used to haha, should be moving along soon though.l

KevinStarke
07-13-2007, 06:17 AM
Last nights workout..

Light Upper:

*Rotator Cuff Stuff*
*Kettle Bell Exercises (Standing Shoulder Presses, Laying Tricep Extentions, Thrusters, Pass Arounds) *

Dips -
x 10
+25 x 5
+35 x 5
+45 x 5
+55 x 5
+65 x 5

Chest Supported Rows -
x 10
45 x 8 (Wide Grip)
55 x 8 (Close Grip)
55 x 8 (Wide Grip)

DB Hang Snatch -
30 x 5
45 x 3
55 x 3
60 x 3
65 x 3
70 x 3

DB Floor Press (Long pause at the bottem of each rep) -
60 x 5
70 x 5
80 x 5

Low Cable Rows -
x 8
x 8

Press Downs -
x 8
x 8

*Rotator Cuff Stuff*
*Stretching*

Felt pretty decent last night other then tweaking my right trap on pressdowns oddly enough...

KevinStarke
07-14-2007, 06:18 PM
Guess that trap strain was worse then I thought. The muscles in my trap going into my lat and all the way down my spine on the right side are tender and sore as **** but my left side is completelly fine... not cool.

Bohizzle
07-14-2007, 06:35 PM
sorry to hear about the trap man, keep an eye on it and ice/heat it as often as u can, and I'm sure it'll feel better in no time!

Coke
07-15-2007, 10:39 AM
Nice way to keep on track Kevin.

WBBIRL
07-15-2007, 11:57 AM
Sucks about the trap man, heal it up quick.

KevinStarke
07-19-2007, 02:37 PM
Took my computer apart earlier in the week so never got a chance to post this. This is my workout from Tuesday...

Heavy Upper Day:

*Rotator Cuff Stuff*

DB Bench -
65 x 8
85 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Rack Lockouts (Pauses at the top of the last rep of each set) -
225 x 5
275 x 5
315 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
365 x 1 (Good long hold)

DB Hang Snatch -
40 x 10 (Shrugs)
55 x 5
55 x 5
55 x 5

Standing DB Press / Hammer Curl Superset -
30 x 5 / 30 x 5
35 x 5 / 35 x 5
40 x 5 / 40 x 5
45 x 5 / 45 x 5

*Kettlebell Stuff*
*Rotator Cuff Stuff*

Was real pressed for time, only had 45 minutes to workout before the gym closed. Nice short rest times kept my heart rate up and I felt pretty strong during the workout, pressing strength is commin back up.

Natetaco
07-19-2007, 03:28 PM
no lower lately?

Coke
07-20-2007, 06:07 AM
Good sets throughout man.

bjohnso
07-20-2007, 07:03 AM
Is a rack lockout a rack pull?

KevinStarke
07-20-2007, 01:04 PM
Bjohnso - No a rack lockout is a rack lockout.

"Power rack lockouts: This is where you lay under a power rack (the one you squat and shrug inside.) Set the pin to the 8 holes. Or the lockout pin that your rack has. When you do Rack Lockouts, you will be able to use a lot of real scary weight, possibly 250lbs over your raw bench. Some people can lockout insane weights but can't benchanything and vice versa.This gives you confidence to handle big weights and strengthens your tendons and lockout. Other options: you can set the rack from the 7 pins or 6 pin or 5 and strengthen your tendons and weak links from lower pins."

Todays workout felt pretty solid. First decent lower body workout since I started back up a few weeks ago. Strength felt decent and it feels good to get some blood flowin through the ol' legs. Weight will hopefully be moving back up quickly considering I ended my last training cycle with a 295 lb front squat single.

Heavy Lower Day:

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

Front Squat -
45 x 8
45 x 5
135 x 5
155 x 5
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Cambered Bar Goodmornings -
45 x 5
135 x 5
155 x 5
185 x 5
185 x 5
185 x 5

Front Squat (5 Second rests between sets, basically just racked, stepped back and then stepped right back in) -
205 x 1
205 x 1
205 x 1 (all deep, felt nice)

Kettlebell Swings -
30 x 8
40 x 8
40 x 8

DB Snatches (From floor) -
35 x 3
45 x 3
55 x 3
65 x 3

Decline Close Grip Bench -
45 x 10
135 x 8
135 x 8

DB Curls -
30 x 8
30 x 6
30 x 5
30 x 4

Kettlebell Swing Arounds / Laying KB Tricep Extentions Superset -
30 x 10/10 / 30 x 10
30 x 10/10 / 30 x 10

DB Side Bends -
40 x 15
50 x 12

*Bunch of Core Work*
*Stretching*

All in all a pretty solid workout, things felt good and i'm pumped to get my lower body back to par with where it used to be as well, front squats are still probably my favorite lower exercise to date with cambered bar goodmornings a close close second.

Coke
07-20-2007, 01:15 PM
No doubt, that is some solid work there from beginning to end dude.

bjohnso
07-20-2007, 01:54 PM
Damn that is a ton of volume! Front squats looking good, good mornings too.

LiftingKid
07-23-2007, 04:56 PM
Most people would be on the floor in a puddle of sweat if they did all that....:bow:

How does the cambered bar change the good morning?

WBBIRL
07-23-2007, 04:58 PM
Holy workout volumeman! Nice stuff in here

KevinStarke
07-24-2007, 12:41 PM
Coke - Thanks man!

Bigjon - I used to do alot of high volume workouts, tryin to get back in to the swing of them as I really enjoy them.

Liftingkid - It was dripping off me, pretty gross really but it makes me feel like im actually doing some form of cardio or fat burning.. The cambered bar changes your center of gravity since the weight is sitting lower instead of up high on your shoulders. Makes my lower back feel much safer and I feel like it gives me a better workout in terms of goodmornings. I just feel like my balance is more natural with a cambered bar.

WBBIRL - Haha thanks man.

Guido
07-24-2007, 03:38 PM
Nice squatting man. I'm sure the strength will come back quick. It always seems to for you.

HeavyBomber
07-24-2007, 06:29 PM
Rack Lockouts (Pauses at the top of the last rep of each set) -
225 x 5
275 x 5
315 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
365 x 1 (Good long hold)

Those static holds are demanding. Nice job.

KevinStarke
07-25-2007, 04:40 PM
Thanks guys.

Todays workout was very low energy due to extreme lack of food. Managed to get through what I wanted to though strength is comin back slowly but surely..

Heavy Upper Day:

*Rotator Cuff Stuff*

BB Bench -
45 x 12
135 x 8
185 x 3
225 x 3
245 x 3
275 x 3
285 x 2
295 x 1

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

Rack Lockouts -
275 x 5
315 x 8
315 x 8

DB Hang Snatch -
40 x 10 (Shrugs)
40 x 7
55 x 3
55 x 3
65 x 2
65 x 2
75 x 1
75 x 1

*Upper back work not worth mentioning, weak since this back tweak has had me not doin much upper back stuff*

Chubrock
07-25-2007, 04:48 PM
Nice benching Kev. Great job.

WBBIRL
07-25-2007, 05:42 PM
Thats some nice chest work for sure, solid rack lockouts.

LiftingKid
07-25-2007, 06:51 PM
Workout still looks good despite the low energy Kev.

bjohnso
07-25-2007, 07:13 PM
You're already benching almost 300 again. Wasn't your previous max 320ish?

Coke
07-26-2007, 06:17 AM
Super job on the bench dude with more to come.

KevinStarke
07-26-2007, 08:46 AM
Chub - Thanks man.

WBBIRL - Kinda woulda liked to do one more set of 8 on the rack lockouts but my muscle endurance was trash yesterday.

Liftingkid - Thanks.

Bjohnso - 325, 300 3x3.

Coke - Thanks man hopefully i'll be back where I was sooner then later.

KevinStarke
07-30-2007, 08:21 PM
Decent lower work today, pressed for time.

Heavy Lower Day:

*Rotator Cuff Stuff*
*Hip Loosening*

Olympic Squats -
45 x 5
135 x 6
185 x 3
205 x 5
205 x 5
205 x 5

Conventional Deadlift (Close Stance) -
135 x 5 DO
185 x 3 DO
225 x 3 DO
255 x 3 DO
275 x 3 MG
275 x 3 MG
275 x 3 MG
275 x 3 MG
275 x 3 MG
275 x 3 MG

Cambered Bar Goodmornings -
135 x 5
185 x 8
185 x 8

*Stretching*
*Rotator Cuff Stuff*
*Hip Loosening*

RedSpikeyThing
07-30-2007, 08:28 PM
solid work man. How was the speed on the deadlifts?

drew
07-30-2007, 08:34 PM
When are you going to start lifting real weight again?

:D

bjohnso
07-30-2007, 08:52 PM
You're gettin back up there Kevin. What's DO/MG?

KevinStarke
07-30-2007, 09:10 PM
RedSpikeyThing - Honestly man it was lightweight, I could have gone much heavier but my grip was the issue. Many many months of no grip work has left me with the gripping fotitude of a small girl and it was really holding me back. Once I build it back up I know i'll be back to pulling in the 400's again.

Drew - Hopefully soon man I felt bad enough lifting sub 2 plates on squats and goodmornings and sub 3 plates on deads :( When are you gonna bench 2x bodyweight raw???

bjohnso - Thanks man hopefully it'll come back quick. DO = Double Overhand, MG = Mixed Grip.

WBBIRL
07-30-2007, 09:23 PM
I hear you on the grip, nice session BTW. My grip is horrible

LiftingKid
07-31-2007, 07:05 AM
Quality lower body session.

*hates grip work :mad:*

Guido
07-31-2007, 09:42 AM
*Loves grip work :)*

Nice stuff, man. I can't believe you're already almost benching 300 again. Damn you! Just didn't think you'd catch up to me again so fast. Grrrrrrrr.

bill
07-31-2007, 10:10 AM
Bench monster!

drew
07-31-2007, 10:37 AM
Raw benching is for homos. :)

Stumprrp
07-31-2007, 11:14 AM
already back to 300 lbs man good work

KevinStarke
07-31-2007, 02:03 PM
WBBIRL - Thanks man.

Liftingkid - Thanks man, i'd forgotten how good it feels to squat deep.
I actually love grip work i've just been busy/lazy recently. Gotta jump on that.

Guido - Haha thanks man, grip work is definitelly fun I gotta find a spot to fit some in a couple times a week. Yah the 295 didnt feel bad at all either im confident I could have at least doubled it. Better bust your balls on the raw work i'm gunnin for 335 raw by the new year.

Bill - Always been my favorite lift, your 350 is far more monsterous though.

Drew - Those that can't do.. bitch about it..

Stump - Thanks man hoping to really get my bench strength back up to something strong and then maybe head to Southside to start actually learning the shirt and do some competitions early next year.

bill
07-31-2007, 05:08 PM
Kevin the only thing is I out weigh you by 80 or so pds.
I hope Big Vin reads Drew's comment lol j/k... he did get 600 raw... all in fun I know

KevinStarke
07-31-2007, 07:51 PM
Decent workout today, I really hate working out at night though I just don't feel as motivated.. especially after a long day of lugging around kegs at work.

Heavy Upper Day:

*Rotator Cuff Stuff*
*Light Stretching*

DB Bench -
75 x 10
85 x 5
100 x 8
100 x 8
100 x 8

Dips -
BW x 10
+45 x 8
+45 x 8

Standing DB Press -
35 x 8
40 x 8
45 x 8
50 x 8

Chest Supported T-Bar Rows -
45 x 5
70 x 5
80 x 5
90 x 5
90 x 5
90 x 5

Pullups -
x 8
x 6
x 4
x 2

DB Hammer Curls -
35 x 5
40 x 5
45 x 5
50 x 5

BB Shrugs -
135 x 10
185 x 10
185 x 10

*Kettlebell Stuff*
*Rotator Cuff Stuff*
*Stretching*

The 100's felt light today which made me happy. Chest bloated up a little quick though so didnt do as much pressing as I would have liked. The dips didn't hurt but didn't feel quite right so I decided not to go too crazy on them. Upper back is feeling fine (knock on wood) so I can start hitting a little heavier I think that tweak feels pretty much gone after Allie gave me a hardcore deep tissue massage the other night. Hurt like hell but now it's gone so im not complaining. Size looks like its returning which im happy about I think my weight is somewhere around 160/161.

TommyBoy
07-31-2007, 08:03 PM
Jeez, you're manhandling those db presses. I can barely do the 80's! Strength is goin' up in a hurry. Keep it up Kev.

WBBIRL
07-31-2007, 08:05 PM
Strong work man, I see you hit up those DB should presses... nice stuff.

Thats a lot of volume for night time. I feel my workouts aren't as good as they could be because I too have a physical job. But I also don't have enough go in me at 7 AM to do it either so what are you going to do lol.

Keep this up, motivational work in here.

Sidior
07-31-2007, 08:15 PM
Feck chest strength is blasting again. KB stuff ftw!

KevinStarke
07-31-2007, 08:24 PM
Tommy - Thanks man my old DB bench PR was 120's x 6 so hopefull i'll be up to the big boy weights again soon. Trying to rotate low rep work with high rep work from week to week, and yes 8 reps is high rep to me.

WBBIRL - Thanks i've been doing them for a while, feel better on my joints actually.

Sidior - Haha KB stuff > all other stuff.

http://youtube.com/watch?v=1mgabe2zGkI - Ah... the old days..

LiftingKid
07-31-2007, 08:29 PM
especially after a long day of lugging around kegs at work.


Strongman training :)

Nice vid of 100s x16

Bohizzle
07-31-2007, 08:33 PM
Awesome workouts lately man, keep it up! Are you still in san fran over the summer or are u back home? (going by ur location, ur back home).

KevinStarke
07-31-2007, 08:33 PM
Haha yah lugging the kegs is annoying, especially when you gotta bring em down hills or up or down stairs on delivery's. That vide is of me when I was freakin 16 and 151, im not sure I could even do that now..

Bohizzle - Yah im back home man, good ol' CT...:bang:

TommyBoy
07-31-2007, 09:18 PM
Tommy - Thanks man my old DB bench PR was 120's x 6 so hopefull i'll be up to the big boy weights again soon. Trying to rotate low rep work with high rep work from week to week, and yes 8 reps is high rep to me.
Holy fack dude!! I can barely do 120lb shrugs....you're a robot aren't you?

drew
08-01-2007, 10:35 AM
Kevin the only thing is I out weigh you by 80 or so pds.
I hope Big Vin reads Drew's comment lol j/k... he did get 600 raw... all in fun I know
Why do you think I train with him? :hump:

Chubrock
08-01-2007, 10:45 AM
Damn Kev, big DB Presses. Nice job.

Bruteman
08-02-2007, 11:50 AM
Impressive work on the DB benchin'.

KevinStarke
08-02-2007, 01:47 PM
Thanks guys.

Bored at work so looked up some pricing on bands. Can get 2 mini's, 2 monster mini's and 2 light bands for about 100$ from EliteFTS. As soon as I get a car I plan to order these, it's time for some damn band work.

KevinStarke
08-02-2007, 03:17 PM
Brought my HG150 and HG200 in to work the other week and the other guys love em and have been using them during work. I decided to get a gripper session in today during work. Did nice easy slow reps trying to ween myself back in to the grip work and everything felt good. Did the extra set of 10 with my left hand because i've noticed that my left forearm seems just slightly smaller then my right, figured I'd try and even things out a bit.

Grip Work:

HG150 -
x 10 R/L
x 10 R/L
x 10 R/L
x 10 R/L
x 10 R/L
x 10 L

HG200 -
x 1 R/L (Held at close till failure)
x 1 R/L (Held at close till failure)

Hands feel weak compared to what they used to be, used to be able to close the HG250 for a few reps and the HG300 for a single so hopefully my crushing strength will come back soon and yield a little better grip strength for dead as well.

Detard
08-02-2007, 05:49 PM
NIce Sstanding dumbell presses in the previous session. I find those are WAY harder than seated. Maybe i'll start doing them again.

KevinStarke
08-02-2007, 08:19 PM
Detard - Yah man they feel real good, I like having to stabalize for it to keep myself upright.

Todays workout went fairly well, nothing too heavy but just stuff to get some blood flowing and stretch out my already sore lower body.

Light Lower Day:

*Rotator Cuff Stuff*
*Light Stretching*

KB Swings -
30 x 10
30 x 10
30 x 10
40 x 10

KB Swing Arounds -
30 x 10/10
30 x 10/10

KB Walking Lunges -
40 x 16 Lunges
40 x 16 Lunges

Jump Squats -
x 8
x 8

Close Stance Incline Leg Press -
1pps x 8
2pps x 8
3pps x 8
4pps x 8
3pps x 8
2pps x 8

Cambered Bar Goodmornings -
135 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
225 x 3

Was pretty rushed for time plus I was training Allie and her friend. Allie's been doing incredible she catches on to everything really quickly and is focused enough to keep her form straight throughout each set i've really been impressed. Everything felt good tonight, light upper tomorrow.

Chris Rodgers
08-02-2007, 08:30 PM
Your bench strength is freaky and I dislike you because of it. :)

TommyBoy
08-02-2007, 08:50 PM
Your bench strength is freaky
I agree.

WBBIRL
08-02-2007, 08:59 PM
Grippers look like fun, my grip sucks so maybe I should give em a try.

Nice kettlebell stuff too

bjohnso
08-03-2007, 04:27 AM
Good mornings are looking great Kevin. What are jump squats, exactly?

Coke
08-03-2007, 07:28 AM
Awesome way to resume the grip work...fine training day with the KBs and all.

Detard
08-03-2007, 08:27 AM
Good job Kev

LiftingKid
08-03-2007, 09:21 AM
Solid KB work.

KevinStarke
08-03-2007, 01:30 PM
Thanks everyone, last night felt great.

Wanna do light upper / bench assistance tonight but cant decide between rack lockouts or db floor press as the focused lift... give me your input anyone.

TommyBoy
08-03-2007, 01:34 PM
Thanks everyone, last night felt great.

Wanna do light upper / bench assistance tonight but cant decide between rack lockouts or db floor press as the focused lift... give me your input anyone.
Do floor press rack lockouts. No leg drive. Fun.

KevinStarke
08-03-2007, 01:44 PM
Do floor press rack lockouts. No leg drive. Fun.

I like it... :ninja:

Not sure how much my shoulders would like it though.. I just might give it a shot though.

123 champ
08-03-2007, 01:48 PM
i'm personally a fan of lockouts cause when the people who are just walking in see me getting pumped up with a **** load of weight on the bar their faces are priceless cause they think your going to bench it :p

TommyBoy
08-03-2007, 01:50 PM
I like it... :ninja:

Not sure how much my shoulders would like it though.. I just might give it a shot though.
Your shoulders will love it. In fact, for the next 3 days after the lockouts, your shoulders will be throbbing with pain.......I mean joy!!!!!:hump:

KevinStarke
08-03-2007, 01:55 PM
123 Champ - Oh I know the look, I get plenty of "what the **** are you doing?" 's too.

Tommy - I'll feel it out, i've had shoulder problems in the past so hopefully it wont cause any bad pain... I like the good pain though.

KevinStarke
08-03-2007, 06:32 PM
Wow today went really ****ing awesome. Its my second bench work of the week but I felt surprisingly strong going in to it. When I got to the gym I was a little apprehensive about doing the floor rack presses but then I stopped those silly thoughts and decided that I needed to spread the word of Tommy to all throughout the gym and gave them a shot. They felt awesome and really killed my triceps especially since I opted to go close grip for them. All in all a really solid workout. I tried a set of dumbell hang snatches at the end but my forearm muscles literally felt like they were about to explode so I opted to cut my losses.

Bench Assistance:

*Rotator Cuff Stuff*
*Light Stretching*

Close Grip Floor Rack Lockouts (6-7" ROM) -
45 x 10
135 x 8
185 x 5
225 x 3
275 x 3
295 x 3
315 x 3
335 x 3
365 x 3 (PR First time doing them)

DB Floor Press (Pause on the floor on each rep) -
60 x 8
70 x 8
85 x 5
100 x 5
100 x 5
100 x 5

Chin Ups -
x 8
x 8
x 8

Low Cable Row -
x 8
x 8

Reverse Pec Deck -
x 12
x 12

*Calves*
*Core Work*
*Rotator Cuff Stuff*
*Stretching*

The floor rack presses were killer, they took away all arch and leg drive that I would have otherwise had with regular rack lockouts. My strength is coming back though because I struggled with 365 on regular rack lockouts a couple weeks ago and the triple today felt easier then those did. Will definitelly be doing them again in the future, a thanks to Tommyboy who suggested I do them. The db floor presses felt awesome too and the 100's felt light but I didn't wanna go too crazy and be sore for my next heavy bench workout which will be next Wednesday. Gonna be goin for high rep 3-boards if I can get someone to come hold the boards.

WBBIRL
08-03-2007, 06:36 PM
Killer workout, as I just posted in my journal I'm going to be building boards as well.

I'll try these floor presses too, how exactly are you doing them not to sound dumb ha. Rack lockouts are fun too, havent done them in forever.

Looks like you have an ace day, especially since its friday and its your second chest day of the week.

KevinStarke
08-03-2007, 06:38 PM
WBBIRL - I used a squat rack and set the bar on the 3rd pin up from the bottem. I layed down flat on my back and took a close grip that allowed for 6-7" range of motion from the rack to full extention. For each rep I would press it up, hold it at the top for a second and let it back down on to the rack to a dead stop, wait a second and press it again.

TommyBoy
08-03-2007, 06:38 PM
Wow today went really ****ing awesome. Its my second bench work of the week but I felt surprisingly strong going in to it. When I got to the gym I was a little apprehensive about doing the floor rack presses but then I stopped those silly thoughts and decided that I needed to spread the word of Tommy to all throughout the gym and gave them a shot. They felt awesome and really killed my triceps especially since I opted to go close grip for them. All in all a really solid workout. I tried a set of dumbell hang snatches at the end but my forearm muscles literally felt like they were about to explode so I opted to cut my losses.

Bench Assistance:

*Rotator Cuff Stuff*
*Light Stretching*

Close Grip Floor Rack Lockouts (6-7" ROM) -
45 x 10
135 x 8
185 x 5
225 x 3
275 x 3
295 x 3
315 x 3
335 x 3
365 x 3 (PR First time doing them)

DB Floor Press (Pause on the floor on each rep) -
60 x 8
70 x 8
85 x 5
100 x 5
100 x 5
100 x 5

Chin Ups -
x 8
x 8
x 8

Low Cable Row -
x 8
x 8

Reverse Pec Deck -
x 12
x 12

*Calves*
*Core Work*
*Rotator Cuff Stuff*
*Stretching*

The floor rack presses were killer, they took away all arch and leg drive that I would have otherwise had with regular rack lockouts. My strength is coming back though because I struggled with 365 on regular rack lockouts a couple weeks ago and the triple today felt easier then those did. Will definitelly be doing them again in the future, a thanks to Tommyboy who suggested I do them. The db floor presses felt awesome too and the 100's felt light but I didn't wanna go too crazy and be sore for my next heavy bench workout which will be next Wednesday. Gonna be goin for high rep 3-boards if I can get someone to come hold the boards.
Much respect brother. Very nice work.

bjohnso
08-03-2007, 08:59 PM
Nice workout Kevin. Forgive my ignorance, but what is the purpose of the floor press and floor lockouts?

KevinStarke
08-03-2007, 09:03 PM
Tommy - Thanks man.

bjohnso - Well the floor rack lockouts destroy your triceps and CNS and work the crap out of your lockout which is why I did them. Doing them from the floor takes all the leg drive and arch out of it making it a good deal harder then a regular rack lockout. Floor presses have really helped me with my strength off the chest since at the bottem of the rep your stopping on the floor killing all your momentum and without leg drive and arch you really have to use all your chest/shoulder/tricep strength to get the weight back up, real good exercise using a barbell or dumbells.

Stumprrp
08-04-2007, 10:55 AM
damn big numbers on those kev

LiftingKid
08-05-2007, 04:19 PM
Good lockouts. What bench shirt are you going to be using when you get back into equipment?

Coke
08-06-2007, 06:10 AM
Major props on all that floor shiat Kevin.

KevinStarke
08-08-2007, 08:29 PM
Stump - Thanks fat boy.

Liftingkid - My old Rage X which I only actually used twice so its not really... old. Hopefully it'll still fit me right, it should once I get back to 168-170. I PM'd Vin from Southside about training under them so hopefully they'll be able to get my bench cruisin again.

Coke - Thank big guy.

Little pressed for time today so didn't get to do any upper back but I got some awesome bench work done. Also met a fellow powerlifter at the gym which was key since I was doing board presses and people always look at me like im purple when I ask them to spot me on board presses. Allie held the boards which I thought was ****in awesome and immedietelly knew exactly how to set em up which most big bad bodybuilders in my gym can't seem to comprehend.

Heavy Upper Day:

*Rotator Cuff Stuff*
*Stretching*

3-Board Bench -
45 x 10 (Full Range)
135 x 5 (Full Range)
185 x 3 (Full Range)
225 x 3 (Full Range)
*Added 3-Board*
245 x 5
275 x 10
285 x 10
295 x 10
305 x 8 (Back tweaked a little on the 9th rep so I called it quits, felt strong though)

Incline DB Bench -
70 x 8
80 x 8
90 x 8

DB Hang Snatch -
40 x 5
55 x 5
65 x 5
75 x 5

Standing DB Press / DB Hammer Curl SuperSet -
35 x 5 / 35 x 5
40 x 5 / 40 x 5
45 x 5 / 45 x 5
50 x 5 / 50 x 5
55 x 5 / 55 x 5

*Rotator Cuff Stuff*
*Light Stretching*

Gonna try and get in tomorrow to do some upper back work. Went camping from Sunday till today and did more swimming then i've done in a while, can't believe how terrible I actually am at it, my lady actually had to drag me in the water at one point cause I was poopin out. Workout felt strong today, first time doing board presses in well over 7-8 months.

bjohnso
08-08-2007, 08:37 PM
Nice looking workout Kevin. Is the point of board-benching to strengthen your sticking point?

Coke
08-09-2007, 05:40 AM
Damn sweet, dude's back to some board presses.

Chubrock
08-09-2007, 06:34 AM
Nice benching once again Kev. Looking strong.

LiftingKid
08-09-2007, 06:37 AM
I PM'd Vin from Southside about training under them so hopefully they'll be able to get my bench cruisin again.


You'll probably be at 400+ by the end of the year training with those guys.

Quality upper body session.

KevinStarke
08-09-2007, 08:40 AM
bjohnso - Thanks man, different boards for different areas of my bench.

Coke - Thanks big man.

Chub - Felt good to be board pressing again, was nice to have a fellow PLer there to tell me if I was touching low enough or not.

Liftingkid - That would definitelly be sick, thanks.

DoUgL@S
08-09-2007, 10:21 AM
Nice board work on the bench Kevin. I do not think anyone at my 24hr fitness would even know where to put the boards if I asked. You are a strong man.

Bako Lifter
08-09-2007, 10:23 AM
Crazy strong stuff in here Kev. :thumbup:

Kong
08-09-2007, 10:47 AM
Awesome numbers. You got any good instructions for making boards?

KevinStarke
08-09-2007, 01:04 PM
Dark Knight - Thanks man, luckily my lady is the **** and figured it out on her own. It's not really a complicated thing but people can't seem to comprehend it, I've had people hold the boards on my chest vertically when I didn't tell them how to do it initially.

Bako - Thanks man, strength is rolling back around gradually.

Kong - Thanks man, boards are easy to make. Get a bunch of 2x6's and cut them according to how big you want the boards. I like to cut a 18" piece for the piece you hold on to and then 14" pieces of the additional boards. Depending on how long your arms will depend on what boards you need. I myself made a 1 board, 2 board, 3 board, 4 board, 5 board. I rarely use the 4 board and never use the 5 board since i literally can't...no ROM.. As far as putting the boards together I just put a nail in each corner of each piece I attach.

KevinStarke
08-09-2007, 08:21 PM
Tonight was supposed to be light lower plus the upper back work I didn't do last night. During my second set of front squats my left knee did not feel good. It didn't hurt but I had a bad feeling that if I pushed it something could and would go wrong so I cut the leg work short.

Light Lower / Upper Back Work:

*Rotator cuff stuff*
*Light Stretching*
*Light KB Stuff*

Front Squat -
45 x 5
135 x 5
185 x 2 .. Stopped there, knee didn't feel right.

Chest Supported T-bar (Bench Grip) -
45 x 8
70 x 8
80 x 8
90 x 8
80 x 8
70 x 8

Pull Ups -
x 5
x 5
x 5
x 5

KB Swings -
40 x 10
40 x 10
40 x 10

*Rotator Cuff Stuff*

Called it quits on the leg work because of the knee which gave me more time to focus on training Allie which turned out good, she did really well today and smoked her lower body work.

TommyBoy
08-09-2007, 08:33 PM
3-Board Bench -
45 x 10 (Full Range)
135 x 5 (Full Range)
185 x 3 (Full Range)
225 x 3 (Full Range)
*Added 3-Board*
245 x 5
275 x 10
285 x 10
295 x 10
305 x 8 (Back tweaked a little on the 9th rep so I called it quits, felt strong though)
Very nice work Kev. 10 reps......8 reps.....sweet jesus!!

BigCorey75
08-09-2007, 09:19 PM
keep it up, im lying in the bushes waiting to attack....lol


seriously good work man

Sidior
08-09-2007, 11:02 PM
Dude high reps boards are death. Putting up some impressive numbers again.

KevinStarke
08-10-2007, 12:03 AM
The high rep board presses felt awesome, I figure if theres on way to get back in to board pressing its with a whole lotta reps.

LiftingKid
08-10-2007, 03:38 PM
Still pulled out a good upper back workout even with the knee issue. Were you not warmed up enough for the front squats?

KevinStarke
08-11-2007, 03:12 PM
Still pulled out a good upper back workout even with the knee issue. Were you not warmed up enough for the front squats?

No I was just being a ****** and trying super wide stance cambered bar zercher deads for fun and I guess me left knee really didn't like it. Taking it easy this week but will be right back on track with my lower on Tuesday since my knee is feeling fine (knock on wood).

Todays workout felt great, sweated my balls off.

Bench Assistance:

*Rotator Cuff Stuff*
*Light Stretching*

DB Floor Press (Pauses on the floor) -
40 x 15 (on a bench, slow full presses for a stretch)
70 x 5
85 x 5
100 x 5
105 x 5
110 x 5 (PR) +10

Chin Ups -
x 5
+25 x 5
+25 x 5
+25 x 5
x 8

Dips -
x 5
+45 x 5
+45 x 5
+45 x 5
x 8

DB Rows -
40 x 8
60 x 8
80 x 8
70 x 8
60 x 8

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

DB Shrugs -
60 x 12
70 x 12

DB Side Bends -
40 x 8
50 x 10
60 x 12

Hanging Crunches -
x 12
x 12
x 12

Dragon Flags -
x 15
x 15

KB Swing Arounds -
30 x 10/10
30 x 10/10

Plyometrics:

Slams -
x 10
x 10

Back Tosses -
x 8
x 8

Jump to Platform -
x 10

Squat Jump -
x 8
x 8

Lateral Box Pushoff's -
x 30
x 30
x 30

*Dislocates*
*Foam Roller Stuff*
*Rotator Cuff Stuff*
*Bunch of Stretching*

bjohnso
08-11-2007, 04:57 PM
Those DB floor presses look great, along with everything else. What exactly is the procedure for getting into position with those floor presses?

KevinStarke
08-11-2007, 05:38 PM
I get one on my chest by myself and ask someone to get the other on my chest for me then get my arms rested on the ground and begin the pressing.

Coke
08-11-2007, 06:51 PM
Now that's a high volume workout...props on the floor pressing PR.

Kong
08-12-2007, 12:35 AM
Floor presses rule, the extra weight that they allow make my arms feel like theyre just gonna snap in two

123 champ
08-12-2007, 10:23 AM
damn dude, i probably would have passed out about halfway through your workout. kudos

KevinStarke
08-12-2007, 10:47 AM
Thanks guys the volume felt good.

Stumprrp
08-12-2007, 10:49 AM
huge workout kev

LiftingKid
08-12-2007, 11:37 AM
Solid floor pressing.

WBBIRL
08-12-2007, 12:11 PM
Big floor pressing man. Good stuff

Sidior
08-12-2007, 12:27 PM
I had to scroll for like 5 minutes to see that entire workout damn! Nice pr brother.

KevinStarke
08-12-2007, 02:06 PM
Thanks guys everything felt great.

Was up at Lake George last week with my lady and her family, figured i'd post some photo's I took.

http://inlinethumb64.webshots.com/7743/2014059440099689727S500x500Q85.jpg

http://inlinethumb06.webshots.com/8581/2079443420099689727S500x500Q85.jpg

http://inlinethumb53.webshots.com/7604/2616785200099689727S500x500Q85.jpg

http://inlinethumb49.webshots.com/9776/2601192370099689727S500x500Q85.jpg

http://inlinethumb20.webshots.com/10003/2008752010099689727S500x500Q85.jpg

http://inlinethumb35.webshots.com/8418/2933674430099689727S500x500Q85.jpg

I shot them in film, mostly 400 speed but these images are off the disc they gave me when I picked them up so they seem a little grainy to me.

Bohizzle
08-12-2007, 03:51 PM
looks like u had a good time, and ur lady looks very pretty!
and even though everybody's giving u props for the volume i still say volume is evil and is too much work lol. Keep up the heavy liftin man.

Andrew

bill
08-12-2007, 06:50 PM
Kev your having some big time workouts yourself. That volume w/ heavy wt must be killer!

Chris Rodgers
08-12-2007, 07:40 PM
You are a beast. If I had your bench strength, my total would be much more impressive.

Did you guys put a life jacket on the dog? LOL

TommyBoy
08-13-2007, 10:20 AM
VERY nice lookin' lady you got there bro. Love the life jacket on the dog LOL!

Stumprrp
08-13-2007, 10:32 AM
seen all the pics on facebook man, great shots, very pretty GF

LiftingKid
08-13-2007, 11:38 AM
Nice pics. I thought most dogs could swim..... :)

DoUgL@S
08-13-2007, 03:12 PM
Thanks for sharing the pics. The dog pic is a classic, like putting a parachute on a bird, lol.

KevinStarke
08-13-2007, 06:57 PM
Thanks guys, the dog could swim but my lady's cousing (the dogs owner) just wanted to be safe incase he got tired I guess.

Coke
08-14-2007, 05:21 AM
The dog pic is a classic...

No doubt, we all luvin that shot, lol...see you're keeping good company. Lookin ghetto with the scarf bro.

KevinStarke
08-16-2007, 06:51 PM
Thanks everyone the lake was amazing and Allie is incredible.

Had literally 30 minutes to workout today so I didn't get much done, just a couple pressing exercises. Sleep was crap last night and I barelyi ate anything today so I was spent after the dumbell benching but at least I hit a solid PR. I 've never tried anything higher then 120 on dumbells for benching and all the reps were all way down to my chest and up to lockout, felt real solid.

Heavy Upper Day:

*Rotator Cuff Stuff*

DB Bench -
40 x 10
75 x 5
90 x 5
105 x 5
115 x 5
125 x 4 (PR The 5th was well on its way up but I bent my right arm in a little bit and the weight buckled down on to my right pec.
105 x 10 (PR rep PR)

Close Grip Rack Lockouts -
135 x 5
225 x 5
275 x 3
315 x 3

blah... spent, but happy with my PR's.

TommyBoy
08-16-2007, 07:44 PM
125's? Jeebus.

bjohnso
08-16-2007, 09:02 PM
Very solid benching Kevin. As others have said, the lifejacket on the dog is a nice touch!

KevinStarke
08-16-2007, 10:45 PM
Thanks guys, my goal of hitting some reps with the 135's doesn't look far off.

Stumprrp
08-16-2007, 11:14 PM
SOLID db bench!

Chris Rodgers
08-16-2007, 11:57 PM
Ridiculous strength on the DB press!!!

DoUgL@S
08-17-2007, 12:28 AM
Congrats on the PR. I don't think my gym even has 125lb dbs.

Coke
08-17-2007, 06:25 AM
Super flat benching and close grips dude.

POWERLIFTER87
08-17-2007, 10:16 AM
Impressive db benching.

bill
08-17-2007, 01:13 PM
heck of solid db bench, I wish we had more than the 110's, I had the same thing happen with 90's hit my chest and bruised the muscle badly,,hope it didn't catch you like that

Bako Lifter
08-17-2007, 01:15 PM
125s? Geeeeeeeeeeeeeez!

LiftingKid
08-17-2007, 01:44 PM
Great db pressing!

What do the DB's go up to at your gym?

KevinStarke
08-17-2007, 07:21 PM
Thanks everyone DB bench has always been one of my favorite/best exercises.

Liftingkid - 145's.

Built
08-17-2007, 07:31 PM
Just getting caught up a bit here... 125s! YIKES! I weigh 7 lbs more than that... <daydreams...>

Pretty girl! Glad to see you doing so well, bud. :)

bjohnso
08-17-2007, 08:21 PM
Benching 125s at your weight is insane. Nice work!

Can'tstopnow
08-18-2007, 04:19 PM
I will sound like an echo, 125's, damn strong Kevin. Nice to see you back at it.

KevinStarke
08-18-2007, 06:39 PM
40 lb's less then my bodyweight in each hand, benching my bodyweight in each hand even just once is a long long long term goal. Thanks for the kind words again everyone.

KevinStarke
08-18-2007, 06:46 PM
I know this isn't a photo forum but here's some more photo's from Lake George..

http://inlinethumb01.webshots.com/9536/2881537830099689727S500x500Q85.jpg (http://good-times.webshots.com/photo/2881537830099689727GZjEMi)

http://inlinethumb43.webshots.com/9898/2090525840099689727S500x500Q85.jpg (http://good-times.webshots.com/photo/2090525840099689727TuJhvB)

http://inlinethumb14.webshots.com/7885/2724313480099689727S500x500Q85.jpg (http://good-times.webshots.com/photo/2724313480099689727DxcOlH)

http://inlinethumb31.webshots.com/8414/2846932420099689727S500x500Q85.jpg (http://good-times.webshots.com/photo/2846932420099689727tIwwiJ)

KevinStarke
08-19-2007, 01:10 PM
Gah, just when I thought I could get back to heavy overhead pressing my shoulder says "**** you kevin". I tried rack overhead presses from chin level and as soon as I got up to 135 my left shoulder started killing me so I called it quits on that, very lame. Rest of the workout was pretty random.

Random Workout:

*Rotator Cuff Stuff*

Goodmornings -
135 x 5
185 x 5
205 x 5
225 x 3
245 x 2
275 x 2

Chest Supported T-Bars -
45 x 8
70 x 8
80 x 8
90 x 5
100 x 5
110 x 5

Dips -
x 20
x 20

Chin Ups -
x 10
x 10

Real beat, called it a day after the chins. Buddy of mine from work has a beach house he rents for the summer and he had one final bash last night before they move out. 140 people and 8 kegs is what ended up happening, im shot.

bjohnso
08-19-2007, 05:19 PM
That sucks about the overhead presses. What is wrong with your shoulder exactly?

Other than that, it looks like you had a pretty good workout. Those goodmornings are looking pretty big.

LiftingKid
08-19-2007, 06:28 PM
Good chins and GMs

Rack OH presses at eye level could work.

Coke
08-20-2007, 01:27 AM
Sometimes its nice to get into the gym and do whatever you feel like doing...them GMs are ridiculous.

drew
08-20-2007, 10:38 AM
When are you coming to train with us?

Sidior
08-20-2007, 12:33 PM
soild ME partying yo

KevinStarke
08-20-2007, 06:15 PM
Thanks everyone the shoulder problem has been an issue for a long time. Its my left shoulder, the front delt I think. It gets a pinching feeling and get immedietelly tender when I do heavy overhead pressing and almost feels like the muscles are tangled up or something. Horizontal pressing causes no pain for some reason though.. oh well.

Drew - Vin said i'm welcome to come on Friday and I plan to be there I just need directions since they moved since the last time I was there.

Sidior - Oh I had many drinking PR's..

Bruteman
08-24-2007, 09:24 AM
How the heck do you guys GM soo much?! Nice work there.

It sounds more like the tendon of the bicep, where it attaches in the shoulder, is what's bothering you. Don't know what help that is, but it's my guess. lol

TommyBoy
08-24-2007, 01:10 PM
I know this isn't a photo forum but here's some more photo's from Lake George..

http://inlinethumb01.webshots.com/9536/2881537830099689727S500x500Q85.jpg (http://good-times.webshots.com/photo/2881537830099689727GZjEMi)

http://inlinethumb43.webshots.com/9898/2090525840099689727S500x500Q85.jpg (http://good-times.webshots.com/photo/2090525840099689727TuJhvB)

http://inlinethumb14.webshots.com/7885/2724313480099689727S500x500Q85.jpg (http://good-times.webshots.com/photo/2724313480099689727DxcOlH)

http://inlinethumb31.webshots.com/8414/2846932420099689727S500x500Q85.jpg (http://good-times.webshots.com/photo/2846932420099689727tIwwiJ)
I like that 2nd pic...........daaaaaaammnnn!!!! Nice boozing piss-tank!

Chubrock
08-24-2007, 01:42 PM
You motorboatin sonofabitch.

KevinStarke
08-25-2007, 01:15 PM
Bruteman - Probably a good guess man, standing db presses dont bother me at all though... whatever..

Chub/Tommy - Haha, im a lucky guy... :evillaugh

I was supposed to bench at Southside with Drew and Vin last night but I got called in to work from noon to 9 pm.. I'm gonna try and get my schedule changed around so I never work fridays now since I really wanna get some shirt work in asap and start competing again.

Todays workout was awesome, PR's all over. I've seen the light people!!! After many years of benching on my toes, Mendy style I decided to try something a little different today and bench with my feet flat and push though my heels... holy CRAP... I was able to generate so much more leg drive it isn't even funny. I think this might be the key to breaking through my old benching sticking points. From now on im benching flat foot.

Heavy Bench Day:

*Rotator Cuff Stuff*

Bottom Up Bench (Pins had the bar starting about 1 inch off of my chest) -
45 x 8
135 x 8
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
335 x 1 (PR)

Narrow Grip Bench -
185 x 5
225 x 3
245 x 1
275 x 1
300 x 1 (PR)
250 x 5 (PR rep PR)
225 x 10 (PR rep PR)

Chest Supported T-Bar -
45 x 8
70 x 8
95 x 5
105 x 5
115 x 5

Chin Ups -
x 8
x 8

Standing Lat Pulldowns to Stomach -
x 8
x 8
x 8

DB Hang Snatch -
45 x 5
55 x 2
65 x 2
75 x 2
85 x 1
95 x 1 (Right arm only, missed with left) (PR I've done more from the floor but this was a hang snatch PR)

Standing DB Press / DB Hammer Curl Superset -
35 x 5/5
40 x 5/5
50 x 5/5
55 x 5/5
60 x 5/5 (PR for standing DB press)

KB Swing Arounds -
40 x 10/10
40 x 10/10

*Rotator Cuff Exercises*
*Foam Roller*
*Dislocates*
*Stretching*

Workout felt great, the increased leg drive from benching flat foot really had my benching feeling fast and powerfull. The best part is that I still had strength left in the tank for the bottom up bench and the close grips I just didn't wanna get too too crazy today, confident I could have done around 10-15 more pounds on each of those lifts. Gonna start bringing a camera and filming some lifts now since I feel like my benching is getting back up to par now. Now I really need to focus the crap out of getting my squat/dead back up to where it needs to be.

BigCorey75
08-25-2007, 05:39 PM
not some bad lifting yourself, keep it up man

bjohnso
08-25-2007, 08:09 PM
Kevin, you must be on the roidzzzz. Isn't bottom up bench harder than regular bench?

LiftingKid
08-25-2007, 08:41 PM
Very strong bottoms up and CG benching!

When you are benching w/ feet flat, do you have a harder time getting a big arch? *might give it a shot*

Chris Rodgers
08-25-2007, 10:30 PM
Now you've seen the light?? Your bench strength was already nasty, this should make things interesting.

POWERLIFTER87
08-26-2007, 10:23 AM
Impressive benching. Great work on the PRs. I haven't been able to figure out how to get much, if any, leg drive with benching either just yet. I'm going to try a new way, as well tomorrow.

KevinStarke
08-26-2007, 11:00 AM
Bigcorey - Thanks man

bjohnso - I don't know if it was the better leg drive or what but the bar was flying up.

Liftingkid - Thanks, I definitelly felt like my arch wasn't quite as dramatic but at the same time I felt more stable and the flat feet just gave me so much more leg drive it isn't even funny. I definitelly suggest giving it a shot.

Chris Rodgers - Haha thanks man I also plan to start training at Southside, I was gonna go last Friday but I got called in to work.

POWERLIFTER87 - Definitelly try and get used to it, it will help your bench alot. I got some leg drive from benching on my toes but I feel like I get much much more from going flat foot.

Stumprrp
08-26-2007, 11:10 AM
kev kicking arse

123 champ
08-26-2007, 12:01 PM
Kevin, you must be on the roidzzzz. Isn't bottom up bench harder than regular bench?

:withstupi :p

nice benching

TommyBoy
08-26-2007, 12:50 PM
Nice f'n benching bro.

KevinStarke
08-26-2007, 03:00 PM
Thanks guys bench strength is feeling good.

Short workout tonight only had 45 minutes to lift.

Heavy Lower Day:

*Rotator Cuff Stuff*
*Foam Roller*
*Dislocates*
*Stretching*
*Hip Loosening Stuff*

Front Squats -
45 x 6
135 x 5
155 x 3
185 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

KB Swings -
40 x 10
50 x 10
50 x 10

Jump Squats -
x a bunch..

Short and sweet, took the front squats really deep. Great quad stretch from them but I've definitelly lost alot of strength on them. Hit a strong deep 295 before I left for school earlier in the year, gotta get my quad strength back up to par.

Bohizzle
08-26-2007, 03:56 PM
Jesus, that benching a few days ago was unreal! and despite your quad strength being down, those are still strong ass front squats man, keep up the good work!!

Andrew

Coke
08-27-2007, 06:20 AM
Nice session, in the groove with them front squats.

KevinStarke
08-27-2007, 09:02 AM
Bohizzle - Thanks man front squats are one of my favorite lower body exercises, hoping to get my quad strength back up quickly.

Coke - Thank big man.

LiftingKid
08-27-2007, 09:07 AM
Good session. What's the goal for the front squats? 315?

KevinStarke
08-27-2007, 09:12 AM
Yah my goals for the end of the year are...

315 Front Squat
335 Bench
515 Dead (Conv. or Sumo)
385 Olympic Squat

KevinStarke
08-27-2007, 07:58 PM
Pressed for time again, short and sweet.

Heavy Lower Day (Continued):

*Rotator Cuff Stuff*
*Light Stretching*

SLDL's (Off a 45lb Plate) -
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
275 x 3 (From the floor)

Cable Crunches -
50 x 25 (Kneeling)
80 x 10 (Standing)
90 x 10 (Standing)
70 x 12 (Kneeling)

DB Side Bends -
60 x 12
80 x 10
80 x 10

Hanging Crunches (Knees to Elbows) -
x 12
x 20
x 15

*Dislocates*
*Rotator Cuff Stuff*

Getting out of work at 8 is really killing my weekday workouts. I'll have to figure something out to make for longer sessions. I wanna ease myself back in to pulling heavy so as not to cause injury again. The first 2 sets of SLDL's made my back unhappy but then I guess it loosened up because the rest of the workout felt great. Ended with a bunch of core work and my abs are now fried. One more light workout before my first bench session at Southside, im pretty freakin pumped.

DoUgL@S
08-27-2007, 09:33 PM
Nice job on the SLDLs. You must be flexible to start 275 from the floor.

KevinStarke
08-28-2007, 01:39 AM
I have weird proportions.

bill
08-28-2007, 08:43 AM
If you start training some at southside. I bet you will smash those goals!

POWERLIFTER87
08-28-2007, 09:25 AM
Nice sldls and front squats. I think you will bench 335 alot sooner than the end of the year.

Coke
08-29-2007, 06:07 AM
Good job with the stiffies and all, you must have one solid core bro.

KevinStarke
08-31-2007, 07:37 PM
Tonight was one of the best bench days i've had in a long long time if not ever. Southside is ****in awesome and the guys there are all extremelly helpfull and motivating. I saw some crazy weight get moved and ended up hitting a 20 lb PR on bench my first time back in a bench shirt after well over a year. Drew was pretty much a half inch away from touching 410 in his new shirt which he would have smoked but something went wrong and his arm twisted in but he'll smoke it soon enough. Not a doubt in my mind that i'll be heading up to Southside every Friday from now on.

Heavy Bench Day:

*Rotator Cuff Stuff*

3 Board Bench -
45 x a bunch (full range)
135 x 6 (full range)
185 x 5 (full range)
*Added 3-Board*
225 x 3
275 x 3
315 x 1
335 x 1
355 x 1

Shirted Bench (Single-Ply Rage X) -
315 x 1 (No Touch)
345 x 1 (Touched)
405 x 1 (No Pause, PR +20 lbs from my 385 over a year ago)

Band Press Downs -
x 12
x 12
x 12

No time for anything else. I didn't wait for the press command on the 405, I got a little too excited and just started pressing my balls off, got the rep though without too much trouble. I'm really pumped to see what I can pull off with more top end work since I havn't done much recently. I really need to warm up more next time there was way too much muscle tweakage tonight. All in all though im really ****ing pumped.

Sensei
08-31-2007, 07:47 PM
Great job!

KevinStarke
09-01-2007, 11:44 AM
Thanks Sensei i'm real pumped.

POWERLIFTER87
09-01-2007, 11:50 AM
Congrats on the 405 bench. Awesome job.

LiftingKid
09-01-2007, 12:02 PM
Strong bench kevin! Now on to 500 :)

KevinStarke
09-01-2007, 07:13 PM
Thanks guys, 500 is the goal.

drew
09-02-2007, 10:04 AM
Really nice work on Friday Kev. I think your main focus outside of benching should be your abs. You could stand to be MUCH more stable on the bench. Also, you make me feel big, which is nice.

TommyBoy
09-02-2007, 11:19 AM
405 x 1 (No Pause, PR +20 lbs from my 385 over a year ago)
F*** man, nice bench....you bench more than me!!!! And you're under 2bills.....I hate you.

KevinStarke
09-02-2007, 11:35 AM
Drew - Thanks man, I wish I could've seen myself bench I had no idea I looked so unstable. I havn't held anything nearly that heavy above me in a long long time so my CNS and my mind need to just get used to holding big weight again. I could stand to have a stronger core though i'm definitelly gonna hammer the core work.

Tommyboy - Im sure your bench will be closin in on 500 much sooner then mine though.

TommyBoy
09-02-2007, 11:40 AM
Tommyboy - Im sure your bench will be closin in on 500 much sooner then mine though.
If I keep up my daily recommended intake of baconators.....then yes, you're correct.

Chris Rodgers
09-02-2007, 01:17 PM
Sick benching man. Making it look so easy just throwing the shirt on and hitting PR's, lol. 405 is nasty, hopefully I'll touch it and press it the next time I try it.

KevinStarke
09-02-2007, 01:48 PM
Tommy - Looks like I need to up my baconator intake..

Chris Rodgers - Thanks man it felt great to get back in the shirt after such a long time. I'm sure you'll nail 405 next time you give it a go, what kind of shirt are you using?

Guido
09-02-2007, 02:08 PM
405 bench after hardly ever using the shirt? NICE. I'm sure you'll be passing me up in no time with your raw bench being what it is. Learn that shirt some more and you'll be pressing 430-450+! That's insane especially at your BW.

KevinStarke
09-02-2007, 05:14 PM
Thanks man, 455 would make me very happy.

Coke
09-03-2007, 07:32 AM
Gonna be setting new personal records with all this going on, sounds great!!

KevinStarke
09-03-2007, 11:42 AM
Cokester - Thanks man, I really hope so.

Went on a baconator run across CT last night since theres no Wendy's in my town or anywhere close. Devoured one and now I feel like I have the strength of 4.. no 5 silverbacks.

redFury
09-03-2007, 02:58 PM
Insane bench man!! Thats really impressive right there

deeder
09-03-2007, 09:51 PM
Damn nice benching Kevin! I'll be looking in here more often!

nhlfan
09-03-2007, 10:13 PM
over double bw bench is amazing!

I've still yet to try a baconator

KevinStarke
09-03-2007, 10:28 PM
Thanks guys, can't wait to bench at Southside again on Friday.

Baconator is life..

BigCorey75
09-03-2007, 10:33 PM
good **** man, looks like ima have to get my hands on one of those baconators....**** it seems like its working wonders for you

DoUgL@S
09-03-2007, 11:05 PM
Very nice Kev. Training with those guys you will hit 455, then 500 sooner than you think. Now go eat another baconator skinny!

bjohnso
09-04-2007, 08:46 AM
You amaze me Kevin. Benching a 20lb PR after a year is god-llike.

KevinStarke
09-04-2007, 09:08 PM
BigCorey - I highly suggest you get one.. or five..

Doug - Hopefully man, 5 plates is my big goal.

bjohnso - Thanks man im still real pumped about it, can't wait to bench again.

TommyBoy
09-05-2007, 12:33 PM
Cokester - Thanks man, I really hope so.

Went on a baconator run across CT last night since theres no Wendy's in my town or anywhere close. Devoured one and now I feel like I have the strength of 4.. no 5 silverbacks.
Exactly how I feel man.

Thanks guys, can't wait to bench at Southside again on Friday.

Baconator is life..
People ask me what my religion is, I say bacon.

Chubrock
09-05-2007, 05:16 PM
5 silverbacks? Is that all? You need to eat more haha.

WBBIRL
09-05-2007, 09:01 PM
I so want a baconater, but I'm not allowed because I'm a big ole fat kid

BigCorey75
09-05-2007, 09:12 PM
dude, i clear some room up in my diet for the baconator today, and it was awesome, i ate it, took some time before my workout and i murdered my back, i may have a new pre workout meal....lol


not really, but it was good tho, no more for a while

bjohnso
09-05-2007, 09:34 PM
Baconator.... Killed more men than cancer!

Tasty though!

KevinStarke
09-07-2007, 07:16 PM
Awesome bench day at Southside again tonight, hit a real nice 2-board PR and then got 425 about 3/4 of the way up before I bitched out. I need to focus on the motions more during my bench, once I got the press command I gave little leg drive and tried to muscle it up until something didn't feel quite right in my right arm so I called for the rack.

Heavy Bench Day:

*Rotator Cuff Stuff*
*Light Stretching*

2-board Bench -
45 x a bunch (Full Range)
135 x 5 (Full Range)
185 x 3 (Full Range)
*Add 2-Board*
225 x 3
265 x 1
285 x 1
305 x 1
325 x 1
345 x 1 (PR +20)
365 x 1 (PR +40, Big PR, felt very strong and quick too)

Shirted Bench (Single-Ply Rage X) -
425 x Miss (Got it 3/4 up)

Standing Lat PullDowns to Stomach -
65 x 10
85 x 8
105 x 8
115 x 8
115 x 8

Chest Supported T-Bar Rows (Bench Form) -
45 x 8
90 x 5
90 x 5
90 x 5
90 x 8

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

Had to run after that, real pumped about the 365 2-board. 425 will be pressed.

deeder
09-07-2007, 08:55 PM
You would have had the 425 press if you hadn't done all that heavy board work first! You'll get it next time.

Chris Rodgers
09-07-2007, 09:10 PM
That's some sick pressing there! Did you do any other reps in the shirt or just go straight to 425?

bjohnso
09-07-2007, 10:05 PM
Kevin, what do you attribute all these strength gains to? You're not on the roidz, are you? :p

Coke
09-08-2007, 08:34 AM
Excellent job with the 2-board benching.

KevinStarke
09-08-2007, 08:47 AM
Deeder - I don't know, maybe.. but all that matters is a missed it and need to get it next time.

Chris Rodgers - No I just went straight balls out, maybe I should've tried a couple lighter reps? Thinkin of doing triples next time I use the shirt.

Bjohnso - Southside, and of course the baconator.

Cocoa - Thanks man Im pumped about the PR's.

Stumprrp
09-08-2007, 08:49 AM
huge!

LiftingKid
09-08-2007, 08:53 AM
Very nice benching kevin.

drew
09-08-2007, 12:20 PM
Your board work was strong, I don't think it negatively affected your shirt bench.

BigCorey75
09-08-2007, 01:59 PM
mor elockout work and youll pop that 425, keep plugging away man

POWERLIFTER87
09-08-2007, 04:32 PM
Great PR on the 2-Board. Impressive benching.

KevinStarke
09-08-2007, 06:44 PM
Stump/Liftingkid - Thanks guys.

Drew - Me either I left some in the tank on the boards, 365 wasn't too tough at all.. I think im good for 375-380 on the 2-board. The shirted attempt didn't go well because im a pussy and lost my head during the lift. Won't happen again.

BigCorey - It wasn't even a matter of lockout strength, I just didn't do what I was supposed to do and bitched out before total failure. I know I can lockout 425 in a shirt.

Powerlifter - Thank ya kindly.

redFury
09-08-2007, 09:08 PM
Thats a huge raw 2bd man... sick. Almost 100 lbs over mine.

Bohizzle
09-09-2007, 07:28 AM
ur jaycked. that is all.

TommyBoy
09-09-2007, 10:51 AM
Holy fack buddy, you're definitely built to bench.

KevinStarke
09-09-2007, 11:29 AM
redFury - Thanks man it felt pretty smooth too, im hoping for 375-380 off the 2 next time I hit it.

Bohizzle - Haha thanks big man.

Tommy - Built to bench, not to pull.

DoUgL@S
09-09-2007, 12:18 PM
Nice benching. 2 PRs in one session, very nice.

bill
09-10-2007, 08:17 PM
Glad things are getting on the fast track for you!

KevinStarke
09-10-2007, 09:09 PM
Thanks guys.

Todays DE day went well, I twinged something in my lower right pec that on Friday when I missed the 425 that started acting up today. Hopefully its nothing..

DE Bench Day:

*Rotator Cuff Stuf*
*Light Stretching*

Narrow Grip Rack Lockouts -
135 x 10
225 x 5
275 x 5
315 x 3
365 x 1
405 x 1
455 x 1 (+50 lb PR Highest i'd ever gone was 405 with comp grip)

Speed Bench -
135 x 10
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Chin Ups -
x 10
x 10

*KB Stuff*
*Band Pull Aparts*
*Rotator Cuff Stuff*
*Stretching*

The lockouts felt awesome. The most i'd ever done was 405 with my comp grip and I did them narrow grip tonight and smoked 455. My pec was acting up so I didn't go further but 455 was no prob, nice long hold at the top too.

redFury
09-10-2007, 09:24 PM
Thats huge man... impressive benching as of late!!!

Bako Lifter
09-10-2007, 09:43 PM
Damn Kev, I'm never gonna catch ya. How old are you again. . . 19? 20?

Sidior
09-10-2007, 09:49 PM
Kev man your pressing is nuts. 455 will happen soon at the rate you are going.

deeder
09-10-2007, 11:48 PM
SICK lockouts for your bodyweight! Very nice!

KevinStarke
09-11-2007, 12:38 AM
RedFury - Thanks man, my benching has felt amazing lately.

Bako Lifter - 19, thanks man.

Sidior - Thats my goal within the next few months, nail 455 single ply.

Deeder - Thanks man they felt great tonight.