Category Archives: Health and Fitness

Still got that left leg injury but going to physical therapy for it next week…

For the past two weeks, I’ve been trying to get back to doing lower body work but I’ve been trying to get back into it lightly and carefully since I still got that left leg injury. I went to the doctor last Thursday afternoon and the left leg injury is not that serious thankfully. The doctor said the injury would be healed in two to four weeks easily. So thankfully I won’t be needing surgery on this left leg… that’s definitely a big sigh of relief for sure.

The doctor recommended that I go to Physical Therapy and I will do that next week. So back to no lower body lifting at all. I want the injury gone completely and gone forever so I can go back to my powerlifting training for the lower body. It’s holding back my powerlifting training and it’s not good.

I also want the left leg injury gone so I can feel good walking and standing for a long time ’cause I shouldn’t be feeling that.

I took a couple of months off of no longer body lifting hoping it will heal on its own but since it didn’t, I could no longer ignore it and finally decided to see a doctor about it. Glad he recommended Physical Therapy. Physical Therapists are smart and they know their stuff. They can probably fix me up real fast and the injury will be gone quick before you know it hopefully.

I want to get back to big deadlifting ’cause I love deadlifting. Doing deadlifts is my favorite lift and workout of them all. This injury is holding back my deadlift numbers but thankfully, I haven’t lost any deadlift strength. Just last week, I smashed an easy 280 lb. single so I believe I still have the 300 lb. deadlift pr. Haven’t lost it at all and still got it. If you take time off due to an injury you won’t lose strength right away so nothing to worry about.

I’ll get back to big deadlifting very soon, hopefully in March. I need to get back to serious squatting so I can improve my numbers on that too. I want to get back to strength training for powerlifting but gotta get rid of this leg injury.

I’ve gotten back into heavy bench pressing again ’cause my upper body is all good. I’m pretty clear of injuries on the upper body so for now I’ll just do upper body work in the gym only for the time being. I haven’t lost bench strength either as I still got that too.

Soon I’ll get back into deadlifting and squatting again, very soon.

Kev

Tnation article: 6 Gym villains you love to hate…

Earlier today, I just read this entertaining T-nation article and it’s a good read. I agree with it all and have seen it all at public gyms over the years. Yeah, going to a public gym maybe a lot of fun and you go there to have fun and get a good workout in but sometimes the gym makes you want to hate people… seriously.

For those who are too lazy to read articles but read titles only… here are the 6 Gym Villains this article wrote about…:

  1. Fake MMA Guy
  2. Locker Room Selfie Guy
  3. Weight-belt fashion statement guy
  4. Half Repping Noisy Guy
  5. The Talker
  6. Girl Who Doesn’t Want Attention But Really Does

https://www.t-nation.com/opinion/6-gym-villains-you-love-to-hate?utm_source=facebook&utm_medium=social&utm_campaign=article8746&fbclid=IwAR3oiaDmMya9hB_uyiiu-cR32QgZk496Pyb5W4W3JB4c58pfwj-ImzqvYYY

Yup, I have seen it all except… I am guilty at taking locker room selfies of myself before but I try not to do it too much. I don’t think I’ll do it anymore.

As for the fake MMA guy goes, you see it all the time… this guy who uses a commercial gym instead of a more appropriate MMA styled gym which are all over America. The same goes for boxers too, they don’t need to be using a public gym to go all over the place. I’ve seen fake MMA fighters/boxers shadowboxing with dumbbells before and it’s funny. I’ve also seen fake fighters fighting by himself in front of a mirror a lot. It’s funny to see really. They also do all these weird workouts like bench steppers, arm band stuff, box jumping and all that crap. Really? Go find a boxing gym to do all that stuff with ’cause they are all over the place. Now that MMA is legal in NY State, I’m sure there are MMA schools all over.

As for the weightbelt wearing guy, I’ve seen other guys wear that for every workout. It’s okay to wear a weightbelt for deadlifting and squatting, yes but wearing a belt throughout the day? Lmao!!!!

As for the Half-Repping Noisy Guy, I’ve seen that all the time as well. I’ve seen meatheads trying to lift heavy weights with half-assed range of motion and they’re grunting and sometimes screaming. It’s a big problem at the gym I go to, I see it all the time, it’s laughable.

The Talker pisses me off too… at every gym you go to there will always be this chatty person who talks to everybody and they will talk to each other for hours and hours between their sets. Not good for the body and muscles. When I go to the gym, I’m always listening to music with earphones on so I can give people a hint to leave me alone but of course, someone always tries to chat me up. It’s freakin’ annoying.

Now the girl who doesn’t want attention but really does, yes, that is a problem with women absolutely. Women pretend to not want attention at gyms by wearing a ballcap pull down to cover their face, listening to music to give men a hint to leave them alone but their gym attire sometimes, though… they wear things that show too much skin and even cleavage… when in-shape women look like this you can’t help but check her out and I’m guilty of this sometimes… checking out the good looking women with toned bodies…. how can you not want to look away? Of course they want attention with the guys, don’t let ’em fool ya’.

I thought this was a great article and thought I would share.

Kev

Trying my best to get a great bodybuilding physique even though I don’t compete for the bodybuilding stage…

Even though I’ve gotten into powerlifting full time, I still do bodybuilding too. Although, my goal is to get real strong, I still want to become the best shape of my life. I still want to have a great bodybuilding physique even though I don’t compete for the bodybuilding stage and don’t plan on doing that ever. I just treat bodybuilding like a lifestyle.

The whole reason I got into bodybuilding is ’cause I wanted to look great… I want look like those pro bodybuilders, I want to look like those guys you see in action movies and in pro wrestling. I want to have a huge body like Arnold had back in the day. Some people may think I’m already there but not really, I still feel kind of small and still got plenty of work to do. Still got bodyfat to drop and all that stuff.

Yeah, I want to look sexy for the ladies and look intimidating for the men. I want people’s jaw to drop and want people to glance over at me when I take my shirt off publicly. That already seems to be happening still… I get great compliments on my physique and people seem to be impressed that I’m getting bigger in size but I got plenty of work to do still.

I’m happy with most of my physique but trying to really build my pecs. Trying to get a huge chest and trying to get full six pack abs still.

To build my chest even more, I’ve gotten into benching full time. Doing barbell flat bench and doing barbell incline bench. Both seems to be helping me. I’ve also gotten into dumbbell bench press and dumbbell flies on the bench too. For flat bench, I do strength training like heavy sets and few reps but everything else I do is hypertrophy type stuff. Doing heavy bench pressing on the barbell seems to be helping me more. I’m starting to get that bodybuilder look finally ’cause of it. I don’t know why so many bash the bench press. I love doing flat bench and incline bench and both seem to be helping me. I learned that if you really want to grow your chest more, you do more incline bench and I have. Concentrating on the upper chest more will really help.

I used to do lower chest like cable crossover but I’m gonna stop those, I think ’cause there is no such thing as lower chest anyways. I want to have giant chest pecs but it’s gonna take me several more years to get there but I’m working on it. Some make the mistake thinking that doing heavy flat bench pressing like heavy sets and few reps won’t grow your chest but I disagree. That seems to be helping me greatly and I can feel my chest getting bigger… slowly but surely.

It is possible to get a big bodybuilder look without use of steroids and supplements. All it takes is hard work, consistency and good eating. Do all three of those and you could look like a young Arnold easily.

Another reason I’ve gotten into powerlifting is that I’m hoping strength training will help get me bigger in size quicker and it is kind of helping a little bit.

To make my bodyfat drop even more, I’m gonna make my nutrition a lot more strict. I’ve eliminated potato chips of any kind from my diet and don’t eat potato chips anymore. I’m going to avoid cake and ice cream completely, I think. No more Cliff Bars. I think all this would help. My nutrition is mostly clean but it’s going to be even cleaner.

Be in great shape all year round. No off-season for me.

Kev

Too many powerlifters benching with butt off of the bench becoming more and more common, sad really…

Yeah, the sport of powerlifting is exploding and becoming more and more mainstream. That means, people in the gym will be doing more of the big three lifts in the gym for their strength training sessions: the bench, the squat and the deadlift.

I love the bench press but too many people in the gym nowadays do it wrong and it’s getting worse too. I see so many people in social media posting videos of themselves bench pressing at the gym, showing off their newest “p.r.’s” (aka, personal record) but they do it with their butt coming off the bench. Is the butt coming off the bench while benching good? No.

The reason it isn’t good is ’cause it’s cheating and they do it as a way to try to push more weight. Another reason, the butt coming off the bench is not good is that you’re asking for an accident and an injury could occur. Those are the few reasons why powerlifting competitions don’t accept the butt coming off the bench.

When lifters show videos of themselves benching and you see their butt coming off the bench, someone calls them out for it and this lifter can get very defensive. This happens every fucking time. It’s really quite funny.

I am sick of this, though. Benching with the butt coming off the bench is becoming more and more popular. They probably see others do it and delude themselves into thinking, “Hmmmm, that could work for me”. In my opinion, going for a “pr” on bench with butt coming off of it is not a “pr”. When you bench with your butt coming off the bench, you get lesser range of motion and that’s why you are able to lift more weight doing that. When your butt comes off the bench, you’re not really doing a flat bench. It turns into a different workout when you do that… excessive arching or butt coming off the bench, you’re doing a decline bench really. Not a real overall chest workout.

Not only do I see so many lifters on social media benching with butt coming off the bench, I see too many guys at my local gym benching that way too. In my opinion, it looks very dangerous and it’s very silly benching that way. I’m waiting for the day someone kills themselves in the gym ’cause he/she benched with the butt coming off the bench. Not only guys bench that way, women do it too.

Although, this is not an attack and no hating on women but women bench with butt coming off the bench more than the guys do. I’m beginning to see that women are more egotistical in powerlifting than the men are.

Maybe it’s okay to bench with the butt partly on the bench, that’s fine but with the butt completely off is pretty stupid.

I’ve been benching full time for a little over a year now and I’ve never lifted my butt off the bench once during my bench sessions. I don’t do excessive arching either. I can’t arch anyways due to my scoliosis so I have no choice but to bench with a flat back. I like flat back benching anyways ’cause of more range of motion and more power.

Benching with butt off the bench… stupid, dumb, idiotic. Why are benchers doing it more when they shouldn’t?

Kev

Back into deadlifting after a two month break from it…

So I went back into deadlifting yesterday at the gym after a two month break, trying to heal an upper left leg injury. Still got it a little bit but good enough to get back into lower body lifting finally but gonna go in slow and easy at first.

Here’s me smashing an easy 250 lb. deadlift as a single to end my session with. I can do 250 lb. for more reps but I wanna go easy at first but this weekend I’m gonna go back to heavy deadlifting… see if I still got it and hopefully didn’t lose any strength but we’ll see. If I’m still able to smash 250 lb. easily then I probably still have it.

My goal this year for deadlift is to be able to do 300 lbs. or a little over for more reps. In other words, I’m hoping to get up to a 400 lb. pr sometime this year in 2020. On the road to 400 lbs.

My left leg is feeling way better now and it’s feeling okay. I wanna get back into lower body lifting right away so I don’t lose muscle and strength.

Even though I took a few week break of lifting altogether, it seems I haven’t lost strength at all which is amazing really. I seem to still have it with my upper body lifting too.

Injury setbacks sucks but I’m gonna be more careful this year this time. Getting injuries is all part of lifting… it’s the name of the game. When a lifter claims “they never get injured”, it’s a lie… don’t trust them when they say that. You know they’re full of it ’cause their ego is so big, they’ll never admit they get injured in the gym. Even the more experience lifters and pros get injuries. We all get ’em once in a blue moon but if you’re getting them frequently and all the freakin’ time then you’re doing something wrong for sure.

I think what’s helping with my left leg injury that I’ve been doing some stretching and a lot more walking on the treadmill which seems to be helping.

Kev

Leg injury is getting way better now that I stopped the lower body lifting for a long long while…

I guess I might not need a doctor after all ’cause my upper left leg injury (or the hip flexor is what they call it) is feeling way better lately since I’ve giving my legs a much longer break. I’ve taken two months off of lower body lifting and no deadlifting at all whatsoever. I’m not 100% yet but pretty close to it. I may be able to get back to lower body lifting again real soon. I should give it a few more weeks, maybe I don’t know.

My left leg is feeling good, though. Maybe I can go back to doing legs again, just lift light ’cause light lifting is not gonna hurt it. I could probably go back to doing legs and deadlifting again but lift real light. I’ll give it a shot.

I may have  lost some muscle on the legs due to no lifting but I’ll get it all back once I’m 100%. I might have lost some deadlift strength “again” and probably can’t lift the 300 lb. deadlift anymore but I’ll get that back as well. We’ll see how it goes.

I do miss the heavy deadlifting and I want to get back into that pretty badly ’cause I love the deadlift. It’s my favorite lift out of everything I do. I’ll never give up the deadlift. When I get back from injury, I’m gonna be training harder than ever and hope to get my 300 lb. deadlift back. My goal this year in 2020 is hopefully hit pr’s on deadlift that are over 300 lbs. I hope to do 300 lbs. for reps pretty soon. I’m gonna work my way up to a 400 lb. pr on deadlift this year but first I gotta get healed up from this injury.

Injury setbacks suck. Injuries can take forever to heal depending on how bad it is. I guess this injury was pretty good since it’s taking me more than two months to heal but it’s gotten way better now, though.

I don’t blame deadlifting and squatting for this injury. I got it from the leg press which is what I don’t like and I’ll probably end up ditching the leg press from my program completely, not sure yet. I probably won’t do leg press anymore. To workout my quads, I’ll probably just do the leg ext. machine and do barbell squats. I could also probably workout the legs doing stuff with dumbbells like Goblet Squats or Lunges… I’ll probably end up doing that instead of the leg press.

I don’t want to get injured like this again and I’ll be more careful next time.

I’ve been going to the gym 3 days a week for a while now. Skipping leg days for two months. I’m gonna go back to 4 days a week soon. I might go back to 4 days this week. Do leg day this week but go in lightly.

Kev

Gonna have to get my left leg injury a look at by a doctor soon, still got it unfortunately…

Welp, I’m gonna have to get my upper left leg injury a look at by my doctor pretty soon as I’ll be having an appointment in a few weeks. After a month off of the gym, I still got the upper left leg injury (or the hip flexor is what they call it).

I’m gonna go get it checked out by a doctor in a few weeks to make sure nothing is torn so hopefully nothing is torn. I’m pretty sure nothing’s torn ’cause if it was torn you would know by seeing some nasty discoloring… I’m not seeing anything like that. I probably just got a nasty muscle pull or something.

I’ve gone back to the gym this week but no lower body lifting and no deadlifting for a long while, unfortunately. Hopefully I won’t be needing surgery on this leg or won’t be walking on crutches or anything like that. If so then so be it, I’m willing to do whatever it takes to get rid of this leg pain forever.

I’m sure the doctor could figure out what it is real quick and hopefully they can give it something to make it go away faster, that’s what I’m hoping the most. My powerlifting training will be on hold as of this moment.

Injury setbacks sucks. I’ve done pretty good staying injury free for the most part until now. I just want this leg pain to go away completely so I can go back to serious powerlifting training ’cause it’s holding back my numbers.

Injuries suck and yes, I do get ’em once in a blue moon. Not very often. I’m always very careful in the gym.

Kev

Left leg injury update: feeling way better this week after deciding to take a full month off of the gym for good!

Well, my upper left leg injury is feeling really good this week. Feeling way better after decided to take a gym hiatus. I vowed to take a full month off lifting completely for the month of Dec. and ’cause of that all minor injuries seem to be gone.

My upper left leg is no longer feeling pain and no cramps after standing a long time, hip has gotten better and no longer feeling left-shoulder weakness so it’s all looking good. I’m still gonna take this week off the gym to give them even more time and I maybe good enough to start going back to the gym next week.

I’ve also been battling a nasty sinus infection for over a week and feeling better with that today.

Ugggh, gym setbacks suck but I’ve had them before. I think I’ll be good enough to go back to the gym next week to go back to some serious lifting on both bodybuilding and powerlifting ’cause I miss that.

Like I said before, it’s okay to take time off from the gym only if you’re either injured or sick. You can’t take time off just because you want to. If you’re injured gotta stop training ’cause working out through an injury is not gonna make it better.

I’ll probably go back to the gym next week, we’ll see. Goal for the gym in 2020 is to keep going through a full year without getting injured and I’ll be careful next time.

I want to go back to powerlifting training. Go back to heavy lifting on the big three: bench, squat and deadlift. Hope my numbers on those three lifts didn’t go down but if they did, oh well. I’ll go back training a lot harder than ever before! I’ll build my “pr’s” back up in 2020.

Kev

Went to the gym for leg day earlier today but didn’t go too crazy on heavy lifting for squats… felt pretty good…

Yeah, I ended up going back to the gym earlier today after all and trained the quads today after all. I had my squat session but didn’t go super heavy for this session. I only kept the weight numbers between 85 0 120 lbs. on squats.

I’m squatting with the right depth that the USAPL asks for. Ya know, all powerlifting federations have different definition of squat depth but the USAPL wants the “hip crease joint to go lower than the top of the knees” which is pretty freakin’ deep… kind of like ass to the grass squats almost. It feels wicked deep to me ’cause I’m a short guy. I’m 5 foot 5. I’m finally learning to squat with the right depth and it’s feeling good really. USAPL depth feels wicked heavy, though… holy shit… getting the hang of squats more and it’s growing on me.

Feels good to get back in the gym again. Gonna do back day tomorrow and try deadlifting to see how that goes. I miss the deadlifting. Want to get back into that too. Do I still have my 300 lb. deadlift? Not sure and I’ll give it a shot!

Kev

Leg injury update: it’s actually feeling a lot better this week… not quite 100%, I’d say about 95% better…

Like the title says, my upper left leg injury is getting a lot better. Not quite yet but getting there. I took like 3 weeks off of lower body lifting completely and that seems to have helped a lot. I might be good enough to get back into lower body lifting this week, but I think it’s a good idea to start off light, we’ll see.

My left shoulder has gotten a lot better too so all of this is getting good.

I knew I never needed a doctor ’cause I knew these would be pretty healable. Remember, when you’re hurting whatever bodypart is injured, you gotta stop exercising that body part completely so it can heal faster. Training that injured body part is not going to make the injury go away.

I’m feeling real good now. I took two weeks off from the gym completely so that really helped a lot. I’m probably gonna get back to the gym this week but I’ll probably lift everything real light, we’ll see.

Who knows, I may be good enough to get back into heavy lifting again. I really want to get back into heavy lifting ’cause it’s holding back my powerlifting numbers. I’m feeling real good now, though better than I was before.

I’ve had minor injuries like this in the past and I learned that the only way to get rid of injuries faster is to stop training. You might lose muscle or a little strength and sometimes you get even more strength when coming back from an injury. Usually many lifters come back stronger in the gym after taking time off from the gym due to an injury so you shouldn’t be worried about losing strength.

Hopefully I still have my 300 lb. deadlift. I smashed a 300 lb. deadlift single in the past a couple of times and who knows, I could do it again. I’ll wait to do leg day and back day on the weekend to give more time for this injury to heal all the way.

I’m gonna go to the gym for chest day tomorrow. I miss the weight room… I hate staying out of it. I hardly ever take time off from the gym but it’s usually ’cause I’m either injured or not feeling good or on vacation somewhere… back to the gym tomorrow.

Kev