Tag Archives: gym

The only time you should be taking time off from the gym is when you’re either injured or sick… but taking time off from the gym ’cause you don’t want to workout is not good…

If you want to get real strong and get real muscular in bodybuilding & powerlifting, you gotta stay consistent. You can’t give it up. That means you gotta keep going all year round. You’re not gonna get strong and muscular by slacking from the gym. Too many lifters slack from the gym from time to time. Slacking, their way of saying that they stopped going to the gym and taking time off from the gym just because they don’t want to workout or don’t feel like it which is bad. A lot of lifters do that from time to time, take a long break and then they come back to the gym admitting they’ve been slacking.

There are people who only work out at certain times of the year. It’s mostly during Spring/Summer where public gyms get real busy but during the Fall/Winter that’s when a lot of people would stop.

You see, I don’t do that. I like to workout in the gym all year-round. Stay in shape all-year round. I keep going to the gym all year round even throughout the Fall-Winter. This is what you must do if you want to have the body of your dreams and get real strong for powerlifting. The more you take time off, the more your body starts to atrophy… meaning that you’ll lose muscle. You won’t get strong and you won’t build muscle by not working out and not lifting weights. You won’t keep the muscle when you take a lot of time off from the gym. Sorry but that’s just the sad truth. That’s why you gotta stay consistent and not give it up.

This is why I feel I’ve gotten bigger in size. It’s why my arms are getting bigger and it’s why I’ve gotten some pretty serious chest gains ’cause I’ve been hitting the gym non-stop throughout the 4 seasons all year round. I’m committed and dedicated to this.

I rarely take time off from the gym except for one or two times a year. The only time you should take time off from the gym is when you’re either very sick or injured.

I haven’t been doing lower body lifting for the past two weeks ’cause I’m trying to make my left leg injury go away for good. I may have to give it another week this weekend ’cause I still got it just a little tiny bit. It’s feeling a lot better now but I still got it just a little. I should take the whole month of Nov. off of the gym ’cause my body feels beatup. It’s a good idea for me to take Nov. off of lifting so I can heal and recharge. My left shoulder still feels a little weak admittedly so I guess no upper body lifting for a few weeks as well.

I want to heal all the way so I can get back into strength training for powerlifting hopefully in Dec. I just want these injuries gone for good. It’s okay to take time off from the gym if you’re hurting, though ’cause that’s what you gotta do. You won’t get rid of injuries faster if you keep training that hurt body part. When you don’t put weight on it, the injury will go away faster but if you train that hurt body part again, it’ll come back or will get worse. That’s why you gotta stop training as soon as possible.

This sucks ’cause I want to get back into heavy lifting again so I can prepare for my first USAPL meet whenever that will be. I don’t think I’ll do a USAPL meet this year but I think 2020 will be my year for sure.

During injury recovery, I might lose a little bit of muscle and strength but I’ll get it back. Injuries are frustrating and annoying but once I heal completely, I’ll be more careful so I won’t get ’em ever again.

Nov. is a great time for me to settle down on the lifting in the gym, though. Sometimes you need that so you can heal and recharge. I do know that when I get back into heavy lifting, my body will be sore after but that’s good.

I want to get back into big deadlifting again ’cause I’m missing that already. I could if I wanted but if I did then my left leg injury would come back and don’t want it to come back. It’s just about getting better right now so I think I’ll give it two more weeks. No doctor needed. I can heal it all on my own.

Kev

Still no deadlifting and lower body work until left leg heals 100%…

Another week of skipping deadlifting and leg day workouts. I hate it so much and it’s pissing me off but it’s the best thing I can do if I want this left leg injury to go away completely. It is getting better, though. Slowly but surely. I can tell whether or not I still got it by either standing for a long time or even sitting. I don’t need no doctor ’cause I know it’s a healable injury so I’ll recover it fine by myself.

I could get back to deadlifting and lower body work if I wanted but I’m not gonna ’cause if I did then the injury would come back and would take even longer to heal. It’ll probably take a few more weeks to get rid of it.

As I soon as I do heal 100% and when I’m completely injury free, I’m gonna get back to serious lower body lifting. Get right back to deadlifting and squatting so I can prepare for my first USAPL powerlifting meet whenever that will be. I don’t know if I’ll do a USAPL meet this year but definitely sometime in 2020. I just want to give myself more time and bring my numbers up on the bench, deadlift and squat.

I might lose a little bit of muscle and “strength” but I’ll be back on fire real soon. It’s crazy, ya know. I rarely get injuries in the gym and I haven’t gotten injured in a long time. How did I get this minor leg injury? I blame the leg press either that or doing so much for the legs. I’m gonna have to cut out some quad exercises so I won’t get it again.

My leg is getting better the more I don’t put weight on it so I’ll give it a lot more time.

I brought my gym days back down to 3 days a week but as soon as my leg fully heals, I’ll get right back to 4 days a week as soon as possible. When you have a leg injury you gotta stop deadlifting ’cause the deadlift takes a lot of leg work. The deadlift targets the whole lower body pretty much.

As soon as my leg heals completely, back to some serious lifting. I think I’ll take a whole month of Nov. off of lower body lifting so I can give it more time. Sounds like a good idea, I think.

Kev

Well, I finally joined the USAPL powerlifting federation… I decided to do it after all!!!!

Well y’all, I actually did it this week. I joined the USAPL. My powerlifting career officially begins. It was $65 for registration fee and if I ever did my first USAPL meet, I would be competing in the Masters Division since I’m an over 40 lifter.

Yeah, doing powerlifting meets is gonna be expensive… the admission fee to compete in USAPL meets could cost around $60 – $100 or more. Powerlifting might be “pricey” yes but hey, like they all say “You can only live once”… which is true. Since you can only live once, I wanna do “great” things in my life and powerlifting is my calling. Powerlifting gives me something to do and makes me feel like an athletic person.

When I start doing USAPL meets like the instagram post says I’m only gonna do like 1 or 2 powerlifting meets a year… maybe 3 if I get lucky. For now, I’m only going to do local and state meets for the USAPL.

Will I ever compete on the bigger national meets like the RAW Nationals like they have every year? Yes, I will absolutely compete on the RAW Nationals someday but I’m not gonna rush on that one and gonna take my time. I’m not gonna compete on the RAW Nationals until I start hitting the bigger weights. When I start hitting over 500 lbs. on the squats, bench and deadlift maybe I’ll start thinking about the RAW Nationals but I don’t want to get too ahead of myself. I also want to compete for the Arnold Festival too someday but I’m not gonna rush on that either.

I’m just gonna start small and build my way up. I’m hoping to be one of the greats in powerlifting someday so I joined the USAPL in hopes of making that dream come true.

So when will be my first USAPL powerlifting meet??? I don’t know. I’m thinking about doing the Northeast Ironbeast in Loudonville, NY in Jan. I’m nursing a left leg injury so I’m hoping it heels all the way before then. I’m sure it will. I’m still trying to recover from the left leg injury completely. I skipped leg day last week and will skip lower body workouts this week too so I can give it more time to heal ’cause I want the injury gone for good. My left leg has gotten better, though. I still feel it a little bit and still feeling a little leg weakness but I’m not gonna go back to lower body workouts until I don’t feel it at all.

Whenever I do heal completely and fully, I’m going to train real hard on deadlift and squats.

Now that I’m a USAPL member, I’m going to have to take some time to read their powerlifting rulebook ’cause it’s important.

Yeah, powerlifting is my new lifestyle and I’m glad to be a part of the community. My numbers for deadlift, squats and bench maybe kind of small right now but give it time, I’ll build them up real soon. Building strength will take some time.

Powerlifting really is a blast. Love it so much, I can see why the sport is getting so popular and exploding nowadays. It’s a blast to show off what you can do and it’s fun to watch other lifters as well. I want to win and kick ass in powerlifting. Win all kinds of trophies and medals, break state and world records. Get ready, y’all. This is only the beginning. So happy that I found a sport that I do.

Kev

So glad I skipped leg day last week, no regrets… will do the same this week…

Man, maybe stopping lower body workouts completely is a good thing after all ’cause the left leg injury is already feeling better. Starting to go away already. Still feel it a little bit but way better than before. It’ll probably only take a few weeks for it heel completely but I think I need a full month off of lower body workouts to give it plenty of more time.

I don’t think I’ll lose any strength but even if I did a little bit, I’m not so worried about it ’cause when I come back from the injury I’m gonna train harder than ever.

My goal for Deadlift is that I want to be able do 300 lbs. for more reps. I’m not quite there yet but hopefully I’ll get lucky enough to get there before the year ends. Just got to wait for this minor leg injury to go away and then I’ll start doing some serious deadlifting again.

I didn’t get the leg injury from deadlifting, I got it from the leg press I think. I blame it on that.

I’m signing up for the USAPL this week and want to start doing USAPL meets soon so I gotta be completely injury free for them. I’m hoping to do the Northeast Ironbeast USAPL meet in January and probably gonna. Just gotta get rid of this damn leg injury.

Kev

Hate to skip leg day this week but it’s the best I can do…

I rarely skip leg day and I haven’t done that in a long time but if that’s what is gonna take to get rid of my left hip flexor injury then so be it. It is probably the hip flexor that is hurt a little bit. Hip flexor upper quad area under the hip is slightly hurt a little bit. I probably got a slight tear or a pull or something but it’s getting better already since I stopped the deadlifting. If it doesn’t heal fully in a few weeks then I’ll wait longer. I’ll do whatever it takes for it to heal 100%.

This injury isn’t a big deal so would probably take 2 or 3 weeks to heal completely. I just won’t train the lower body for a few weeks.

My upper body is real good now so I can continue to train the upper body but lower body I’m gonna need a little break from.

Yup, in the rules of bodybuilding and powerlifting if you’re feeling any pain anywhere, you gotta stop ’cause you’re not going to get rid of the injury if you continue to work out through it.

I’m sick of feeling it and gotta do what I gotta do… it sucks ’cause I wanna get back into serious deadlifting.

Kev

Should I get a powerlifting coach or a lifting partner when it comes to powerlifting training??? Yes, I should lift with someone…

I already do have a few powerlifting coaches/partners but they live all the way out in Albany so they only coach me “part-time”. For now, I try to coach myself in powerlifting. For the big three lifts, I learn my form by watching powerlifting youtube videos online through youtube channels such as Mark Rippetoe, Alan Thrall, Omar Isuf, Silent Mike, Mark Bell, Jonnie Candito and all those powerlifting guys that teach you online. That’s how I taught myself in powerlifting pretty much.

My powerlifting friends that live out in Albany also taught me a lot.

While all this is good; however, I do want to get a powerlifting coach and lifting partner of my own. I should really find other local powerlifting friends that can help me even more and I’m gonna try. While some people say my form is good on the big three lifts: the deadlift, the squat and the bench… I feel that my form is not all the way perfect 100% but I’m still trying.

The squat is my least favorite lift of the big three ’cause it’s so challenging to get depth right but I’m getting the hang of it and getting better, though. To get depth right for the USAPL, the hip crease joint needs to be lower than the top of the knee and I’ve been trying to get that. I can get that easily with the lighter weights but when the squats get heavy,  it’s challenging to get depth right. I think the squat is the most challenging of the big three, it really is.

I would like an experienced coach or a lifting partner so they can help me perfect my form on the squat. I also could use more help on building strength faster and so my numbers can go up quicker. Some people say it’s impossible for numbers to go up quicker and build super human strength faster but it is possible. Just need to stay consistent and there are some tricks out there.

I really shouldn’t train powerlifting all by myself ’cause I think it would be fun to train with other people. At my local gym at the Battenkill YMCA in Greenwich, I’m always seeing guys doing the big three lifts there all the time: squat, bench and deadlift. Each time I see those guys do those lifts, I keep asking myself: “Are these guys competitive powerlifters?” They may be and it don’t hurt for me to ask them next time I see them and I could ask them to be my coach/partner. Don’t hurt to try.

If I want to become a great powerlifter… become one of the bests, a powerlifting coach with experience would help. I just gotta ask around. Talk with other powerlifters and meet other lifters and who knows what might happen. I gotta network more in the powerlifting community and I have been. Gotta get yourself out there and get yourself known in the community.

I’ll find somebody hopefully and gonna try. I wouldn’t mind paying them either if that’s what it’s gonna take.

Kev

Debate: To be one of the greatest powerlifters of all time, do you need to be a fat ass? Um no! Absolutely not!!!

People in the powerlifting community like to argue that you need to be a fat ass and overweight in powerlifting in order to lift the big numbers. Is that always true? No. Not really.

From what I’ve seen in powerlifting over the last few years is that powerlifters come in all shapes and sizes from skinny to muscular to very overweight people.

In the past, it used to be that powerlifting was for fat asses only but I think bodybuilders have picked up on powerlifting over the years. I’ve noticed that powerlifting has become extremely popular in the bodybuilding world. More and more people with bodybuilder like physiques has been competing for powerlifting.

What will it take to get people to realize that powerlifting isn’t just for fat asses? If Russell Orhii isn’t good enough to prove that then I don’t know what to say. Russell Orhii is a young black dude as you can see in the video above and if you look him up in youtube, you’ll see that he has a great bodybuilding physique. A bodybuilder that is into powerlifting.

Some say bodybuilders can’t lift the huge numbers in powerlifting. Um, please. Of course they can! Don’t you know that hypertrophy like training style like lifting in between the rep rages of 8 – 12 can build you pretty good strength? Yes. Building muscle on every body part can build you pretty good strength. A lot of powerlifters out there refuses to train like a bodybuilder still and I do both. I want to get huge someday but I’m not gonna be “fat” huge, I wanna be “muscular” huge if that makes sense. Even if I’m a powerlifter now, I still train like a bodybuilder. I can’t ignore hypertrophy training. A lot of powerlifters don’t want to admit that hypertrophy training and building muscle can be useful for strength training. You don’t want to do heavy sets and few reps all the time.

I do want to become a great powerlifter someday but I’m not gonna stuff my face with a lot of calories and gain a lot of bodyfat… no freakin’ way. I’m gonna continue to build muscle to get strong. On chest day, I do heavy sets and few reps on bench but I do hypertrophy on everything else. Hypertrophy can’t be ignored. A huge chest will help get you bigger numbers on bench.

Anyhow, watch Russell Orhii’s attempts at the RAW Nationals from over the weekend. Although he was slightly disappointing, I thought he did great. This dude is gaining my respect. I’m a huge fan of Russell. I hope to meet that dude in person someday.

Kev

Full body fitness progress pics… Enjoy!!!

I thought I would finally show off my full body fitness and bodybuilding progress. Click through the 4 pics in my Instagram pics above and you’ll see I don’t skip leg day. After a little over 10 years of bodybuilding, I never really showed off my lower body work until now.

Admittedly, I was a little nervous posting these pics since I’m wearing nothing but boxer briefs but turns out people had no problem with them and they’re getting some pretty positive feedback on my physique which feels good.

This is what over 10 years in the gym, looks like y’all. It may not look much but hey, maybe muscle building is a slow process but I think I look pretty damn decent here. I finally got the “bodybuilder” look that I wanted.

I posed in boxer briefs ’cause that’s the only type of underwear that I have. Would I ever pose in bodybuilding trunks or speedos so I can show off my FULL leg work from top to bottom? Yes I would! Like the instagram post says, that’s what bodybuilding is here for so you can show off your hard work in the gym.

Yeah, yeah, yeah… some assholes out there will look at my pics and may think I’m some sort of ego-driven attention whore but fuck ’em, ya know? I’m sure some are gonna make fun of me but once again, fuck ’em. I’m not upset with critics and trolls anymore like I used to be. If you’re getting critics making fun of your bodybuilding goals then chances are they are probably a fat fuck or a skinny person with no muscle that is jealous of you so pay no mind to ’em.

Bodybuilding is a journey and a lifestyle. You should be able to show off what you got and there’s nothing wrong with it.

Enjoy the pics. I love what I do.

Kev

Bench press doesn’t give you chest gains, hey??? That’s not what I’ve been experiencing…

There are a lot of bench press critics out there and I can’t understand why. Many aren’t fans of the flat barbell bench ’cause they claim it doesn’t give you big gains but that’s not what I’ve been experiencing. The bench seems to be helping me pretty good as you can see here. Starting to get the look that I want ’cause of it. I am feeling my pecs getting bigger week after week.

When I first started bodybuilding, I was struggling to grow my chest. I didn’t have much pecs at all in the past but lately, I finally started to figure it out. I feel it’s important to do other chest exercises other than the flat bench.

I’ve learned that you gotta do both the pushing and squeezing movements. I’ve also learned that you gotta get a full contraction by squeezing the chest hard at the top which I’ve also been doing. I’ve also been doing the incline barbell bench, dumbbell flies on bench, dumbbell press on bench, cable crossovers and started doing dips. All that seems to be helping me greatly.

Doing heavy bench press around the 1 – 5 rep ranges seems to be helping too. Some say that doing heavy sets and few reps is only for strength building yes but it can build muscle too, of course.

Don’t listen to bench press critics ’cause they’re all full of it, in my opinion. I think it’s one of the best chest exercises ever and they don’t call the bench the king of all workouts for no reason.

I do want to get giant pecs but that’s gonna take some more time and I’m not gonna rush. Just be patience and keep working for it. I’m finally starting to get that “bodybuilder” look which is what I was after all along.

I did all of this by myself… with no personal trainer and no workout partner. I never used steroids either and no supplement products at all. Just good eating, staying dedicated and consistent. You stay dedicated and consistent, you’ll reach your goals that you want.

I look pretty good here but still got a lot of work to do and I’ll always have a lot of work to do. Even though I consider myself a powerlifter now, I still train like a bodybuilder. I can’t give bodybuilding up. I do both powerlifting and bodybuilding.

Kev

Watch me smash a 300 lb. deadlift which I did earlier today…

Here I am smashing an easy 300 lb. heavy single to end my deadlift session with earlier today. After nursing a minor upper left leg injury for a few weeks, I felt I was good enough to get back into some serious lower body work and that’s what I did this weekend.

Since a few weeks ago, I was able to smash a 290 lb. deadlift heavy single, I predicted that I would be able to smash a 300 lb. deadlift that I was trying to get back to. Here I am doing just that. Me smashing a 300 lb. deadlift single. Keep in mind, though, this is not a new P.R. Just a heavy single.

After this, I realized that I never plateaued at all in my deadlifting. It was my left leg injury that was holding me back like I was saying. Since I’m able to do 300 lb. singles for deadlift now, I could probably pull even more than 300. In the video above, that lift was a little shaky but I was able to lock it out pretty smoothly anyways.

Now my legs are wicked ass sore. My legs aren’t too friendly with walking up and down the stairs now, lmao… so I’m gonna be like this for a few days. My legs are sore ’cause I settled down on the lower body lifting for a few weeks but I feel real good. It’s just that deadlifting is so addicting and it’s so hard to stay away from, I can’t help myself. LMAO!!!

I think the left leg injury came back a little bit but not so bad. I’ll get right back to settling down on the lower body lifting so it can go away for good ’cause I’m sick of feeling it. I thought my leg was good enough to get back into heavy lifting again but jumped into it too soon again. I was proud of today’s lift, though. Now I’m on the road to 400 lb. deadlift and I think I can get there in 2020.

I love powerlifting.

Kev