Category Archives: Health and Fitness

“Ironman” powerlifting meet confirmed for Albany Strength on Aug. 30th… I’m definitely competing for this…

So another powerlifting meet at Albany Strength has been confirmed for Friday evening, August 30th. I can’t wait and pretty stoked. I’m definitely competing for this one no matter what.

My goals for this meet is that I want to smash a 300 lb. deadlift or over and I hope to smash a 200 lb. bench for this one. I have plenty of time for me to reach both goals and I believe I can achieve ’em. Just gotta stay consistent with my strength training for bench and deadlift week after week and I will.

This time I won’t stop the heavy lifting too early before a powerlifting meet. It’s more appropriate to stop the heavy lifting 1 week out before a meet.

If I don’t make it to a 200 lb. bench in time before this meet and I could only get 170 – 190 lbs., I’ll take it. I’m hoping to get 200 lb. bench in time. I’m doing all I can to get there. So far, my best bench as my 1 rep max is 160 lbs. so I’m almost there to the big 200 lbs. Since I just did a 150 lb. bench for a triple last week, I would think my estimated pr. could be about 165 or 170 lb.

I’m planning to max out again in a few weeks so I can see what my best deadlift and bench are for this meet. That way I can decide what my openers and 2nd attempts will be.

Once again, I want to keep getting better and better at every powerlifting meet I do. I want my numbers to keep going up and up and up and up. That’s how you want to do powerlifting, ya know? You don’t want your numbers staying the same or going down ’cause that’s bad. You want to keep getting better every time so you got to be careful and train smart. I am trying and I’m going to kill it at this next meet, trust me. Hoping to make it to 2nd or 1st place in my weight class if I’m lucky enough and I’m gonna do all I can.

And yes, I will film plenty of video footage and will make another videoblog for “My Story – Part 3”. Now I have a new Ipod Touch with an HD camera on it, there will be much improved video footage coming.

I’m gonna work real hard for this meet all summer. As always, last thing I want to do is disappoint the spectators and the judges. I’m gonna try to get 3 white lights on everything this time. At the last powerlifting meet there, I only missed one lift and won’t do that again. If I want to smash a 300 lb. deadlift or over successfully, I need to make my first two attempts much lighter to help save some in the tank. That’s the trick.

Kev

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Bad gym etiquette… totally out of control and getting much worse???

Yeah, commercial gyms are all over America now. Chances are, you probably have a public gym in your local town. Commercial gyms are very popular and mainstream in America. Yeah, a lot of people go to them but at the same time, I’m noticing that local gyms all over the place are slowing down. Gyms have a lot of members. There are some members of gyms that work out week after week and there are those who go to a gym for a while and then give it up later.

I’ve been going to the gym for over 10 years now so I’ve seen all that goes on. When you go to a public gym where there will be other people around, you’ll have to realize that you’re going to see a lot of weirdos and also see a lot of careless people about a public place.

Every time I go to my local gym, it’s amazing to me how many people don’t care to re-rack their weights when they’re done with a piece of equipment. Happens all of the fucking time. Each time I go to a gym and it still happens, I’ll see people just leave weights on a bench press, a leg press machine and people leave weights on a squat rack too. I’ve seen people leave dumbbells at the other side of the gym and didn’t bring it back to the rack and I’ve seen people put number of dumbbell racks way out of order of the way they’re supposed to be in. Also, people leave trash behind all the time.

When I see this stuff, I have no problem putting the weights back and picking up trash even though I didn’t leave them there just to show respect to a public gym. Yeah, there are staff members that work at the gym but they don’t go around picking up trash and putting the weights back after people leave ’em. When the place is slow, the staff just sits at the front desk being a lazy bum and there is no gym director (the boss/supervisor). There is a gym director but this person is hardly ever around.

I love my Greenwich gym but the place is a mess and gym etiquette is horrible in this place. People are real dumb for sure. Not only people not re-racking weights and leaving trash behind is a real problem… it gets worse here. Equipment hogging is a real problem here… people taking forever to use something when I need to use that thing… people taking forever on a piece of equipment pisses me the fuck off. Your sets should only take like 20 or 30 minutes… not an hour or over. People talking on their cell phones during their workouts gets annoying. That real chatty person trying to chat me up while I’m working out also pisses me off and it’s happening more and more. Look, I enjoy talking to people at the gym but not during my workouts, y’all. I’m fine socializing with people before or after my workouts but during is a no no.

Another thing that gets on my nerves is people super-setting. You see people super-setting at gyms all the time. You know what super-setting is that’s when people do a workout after another without rests in between… they switch back and forth. You need to use a piece of equipment and you think that person is done with it and nope. This person says he/she is still using it due to “super-setting”. So dumb. I’m probably one of the very few who don’t “super-set” ’cause I think it’s dumb and useless. “Super-setting” is just a way for ego-lifters to piss off others in the gym. I don’t super-set. I do my 4 sets of 12 reps on a workout, finish that and move on to the next workout.

Also dropping dumbbells to the floor continues to be a problem. Guys doing dumbbell chest presses or shoulder presses on a bench and they just drop heavy dumbbells to the floor. They don’t realize that it’s disrespectful to the dumbbells. Those things are expensive and when you break ’em, you could be paying them for the gym. Also, you could hurt someone dropping dumbbells to the floor.

While people at gyms are dumb and wacky, I just go to the gym and do my own thing. I don’t worry about everyone else and what’s going on. People just don’t care about public places and they are not smart at all when it comes to the gym.

I would love to make my own home gym but I can’t as of this moment which is why I go to a public gym but if I ever did make my own home gym…. say goodbye to gym memberships. Having my own home gym is a dream of mine, though. You don’t really need much for a home gym. All you need is a power rack, a bench, barbells, weights, dumbbells and that’s pretty much it. You can get all that stuff cheap on craigslist or even yard sales. I would love to get a home gym so I no longer have to deal with people’s shit at a public gym.

Bad gym etiquette is getting much worse. It’s crazy.

Kev

 

Squat depth can be confusing and challenging which is why “squats” is my least favorite lift…

Some of you may ask, what is my least favorite lift out of the big three??? There are three big lifts in powerlifting training: squats, bench and deadlift. Out of the three, I would have to say the “squat” is my least favorite lift but I continue to do them anyways for powerlifting competition. I dislike barbell squats ’cause it can be a confusing lift and it’s a pretty complicated.

The reason why squats is confusing is ’cause everyone in the powerlifting community has their own definition of what a good “squat depth” is. That’s the thing in powerlifting meets. Every powerlifting federation in America have their own depth rules and they’re all different. I post videos of my squat sessions from the gym on social media and another powerlifter says my squat isn’t deep enough. I’m like, “Huh? Really”? I’ve been told by another experienced powerlifter that the right squat depth is that the hip crease needs to be slightly below the top of the knee and I’ve been doing it that way ever since. Unfortunately, other powerlifters say that isn’t deep enough.

I do research on squat depth and I was right… seems like every powerlifter out there have their own definition of what a good squat depth is. When the other powerlifter kept telling me I’m not squatting deep enough, I was thinking he was talking about the USAPL way of squatting. So I looked up on google for the USAPL squat depth and their squat depth rule is a lot deeper. For the past few weeks now, I’ve decided to take my time with squat depth and do it the USAPL way ’cause if I want to do my first USAPL meet sometime in the future, I need to get their definition of squat depth right. Like I said, the USAPL squat depth is a lot deeper, kind of like “ass to the grass” and I’ve been doing squats that way for the past couple of weeks.

I guess I have been doing squat depth wrong after all this time so I decided to slow down, go back to doing lighter weights on squat and get depth right. This time, I have been getting squat depth right and to be honest, it’s feeling really good. Squats maybe my least favorite workout but I’m trying to like it more, though. I feel more comfortable doing deadlift and bench ’cause they are easy… squats are challenging ’cause it’s more technical.

Even though, I’ve been doing deeper squats for the past few weeks, I’m still on the road to 200 lb. squat, though. Earlier this morning in the gym during my squat session, I smashed a 135 lb. single with USAPL “depth” and it was very tough. I can get that number for reps squatting a little higher but a deep squat with 135 lb., I could only do a heavy single. That heavy single with 135 lbs. squat was tough, it was a grinder but I was able to get it up and lock it out.

I love powerlifting ’cause it’s challenging and I want to do it right and take it all very seriously. I want to become a great powerlifter someday, ya know… become one of the greats so I need to get squat depth right and I did. Deeper squat depth will make me a lot stronger so I’ll continue to do them that way from now on.

Kev

It’s interesting how people want to act like I’m a beginner weightlifter when I’ve been doing this for years now…

This is kind of weird and I don’t get it. I’ve been working out for 10 years or a little over. Been doing bodybuilding for a long time and now I’m doing powerlifting training too. I’ve been weightlifting for a long while now and people want to act like I’m a beginner or a newbie who doesn’t know anything about health and fitness. I’ve got a decent physique and I get compliments on how big I’m getting all the time… yet there will be some jackasses out there who will act like they’re more superior than me.

Some criticize my form even though I know I’m doing my workouts right. People just act like they’re bigger and smarter than me when it comes to conversations about weightlifting. Ya know, that’s what you’re going to get a lot. You’re definitely going to get some huge egos and narcissistic people in the weightlifting world getting all over you and act like you’re nothing.

I’m not gonna say they’re jealous or anything but this kind of thing happens when you get a successful jacked body and a fit physique. When people see that you’re looking better than others and lifting better than others that’s when they’ll start acting like you’re a nobody.

I’m always getting people criticizing my healthy eating and my weightlifting in the gym. When things like this happen to you, please remember that health and fitness is about you. Don’t worry about what other people think or say of you… you just gotta do your thing and your thing only. You will get haters and criticizers for sure, you just gotta do your best and ignore them and I’m trying.

I’m proud of how my physique looks and I came a long way but I still got some bodyfat to drop. I’m working on that. I’ve recently made my nutrition a lot more strict and dropped my calorie intake which seems to be helping. I’ve also been doing plenty of cardio too. I should be at an estimated 14% or 15% bodyfat but I would like to drop it down between 8% – 10%, somewhere around there. Some people say that dropping down to 10% or a little lower is dangerous but not really. Doing some research about all of this, they say 6% or below is dangerous so I’ve read that 8% – 10% is pretty good if you want to be considered a real bodybuilder. Being around 8% – 10% is where you want to be if you want to be a real bodybuilder.

Whether you’re a bodybuilder or a powerlifter, you just gotta ignore everyone and do your thing. Don’t take advice from anyone unless you ask for it. If you want help from other people, you get it yourself. You don’t need to get unsolicited help from people ’cause when you get unsolicited help from others chances are, their info could be wrong so be careful. Not everyone is right when it comes to health and fitness ’cause there will be misinformed people everywhere. There are gonna be a lot of know it alls out there for sure.

Think about it, does this look like a beginner’s physique to you? This is what 10 years or over in the gym looks like.

Photo Apr 09, 11 56 22 AM

My arms are getting pretty veiny. I’m finally getting chest improvement and I have a pretty good six-pack which a lot of people struggle to get. I’m finally starting to look like a bodybuilder which was the goal I always wanted.

I’m proud of how I look there but still got some work to do like always. Still got some bodyfat to drop a little. Some even said I looked skinny still but I get people telling me how I’m looking pretty huge and jacked. People tell me all the time that I’m getting bigger and bigger.

I think the reason people criticize is that they haven’t reached their goals. Many of your critics are probably out of shape anyways and they probably want the body that you have.

Just keep going and don’t listen to people. That’s the attitude that I have had from day 1. Just ignore everyone and do my thing. Do things my own way. Yeah, there are gonna be plenty of egos in the fitness industry that will tell me to do things their way but it’s not gonna happen. I know what I’m doing and it’s hilarious how many people out there that don’t think I know what I’m doing. It’s a freakin’ joke but I’m doing good and feeling good. Life is great and I love the gym.

Kev

 

Getting stronger on bench and feeling real good too… on the road to 200 lb. bench…

I know I’m getting stronger on bench ’cause I just did a 145 lbs. for a triple and 150 lbs. for a double today which is something I’ve never done before. I’m going to work really hard on bench press this summer in hopes of making it to 200 lb. bench in time before the push/pull powerlifting meet in August. I believe I can get there before then, we’ll see. Felt great about today’s bench press session, though.

De-load week is over so back to strength training. Tomorrow is leg day so we’ll see how I do on squats.

Kev

It’s de-load week at the gym and feeling really good too!!!

Yeah, it’s de-load week at the gym this week. Yesterday I did a very light chest day and early this morning I did a very light leg day. Seriously, I lifted everything pretty light and only doing about 8 reps on everything. I am noticing the difference between heavy days and lighter days. On the lighter days, you don’t feel as fatigue which feels awesome really.

As a powerlifter, I think I’m going to need de-load weeks more often and I think I will start having a de-load week after every 3 weeks of heavy lifting. Sounds good to me.

Some of you may say… “But you can’t get muscle gains and strength gains having light days”. Of course you can. Its important to have light days ’cause it helps give you plenty of time for the muscles to repair and recover quicker. That’s why “De-load” weeks are very useful.

It really is a bad idea to lift super-heavy week after week nonstop ’cause it’s bad for the nervous system or the CNS is what they all call it. I’m glad I took a de-load this week and I’ll take another de-load week next week too ’cause I really need it. Honestly, I did feel a little beat up doing all that heavy lifting and now I’m feeling a lot better.

After the two de-load weeks are all over, I’ll probably get my strength back for bench, squat and deadlift. Doing de-load week for squat, I finally got the depth right and I will keep doing squats this way from now on.

Gotta leave your ego at the door sometimes ’cause it’s important to have those light weeks. You can get muscle and strength gains doing light lifting… don’t listen to those idiots that say you can’t.

Kev

Bodybuilding really is a life changer for me… more and more people are starting to talk to me ’cause of it…

Usually I keep to myself most of the time. Yeah, I’m an introverted person and quiet but that doesn’t mean I’m completely anti-social. I’m only pretty talkative to those I know well and if I think I like and trust you enough, I’ll talk to you as well. I do try to be approachable as much as possible, though.

A lot lately I’ve been having a lot of complete strangers, people I don’t know approaching me to chat me up. Not sure why that is. Is it because of my muscular physique??? Yes, that is probably a part of it. I’m having a lot of random people I don’t know coming up to chat me up and this has been happening a lot at the gym especially. I now know a lot of people that work out at my local gym and starting to make friends with a few of them too.

I think what it is that the more jacked and more fit you get, people will respect you. Bodybuilders usually do earn a lot of respect and I guess, many of them do grow a fan following and a lot of supporters. Maybe they just like how I look and respect my work ethic in the gym and it’s just their way of showing respect. I’m even having a lot more women approaching me too. I’m surprised I don’t have a hot girlfriend yet but it could happen sooner or later, haha.

I am humbled and grateful for all the support and respect, though. It’s what keeping me motivated and it’s part of why I keep going. I know I can’t please everybody in bodybuilding ’cause I know I’m gonna get some haters and assholes but that’s okay. Getting haters is a good thing too as they don’t scare me at all.

My goal is to get big as possible. Some of you may ask, would I get a career out of bodybuilding and make money for it? No, not at all. I’ll never become a fitness model, a fitness guru, personal trainer and none of that stuff. I just lift weights ’cause it’s a passion of mine and I’m not looking to get rich off of bodybuilding at all. Just want to look great and be healthy.

Kev