KMC's Blackirish Bastid Kicks Ass 2.0

Training Over 35 Lifter
21

[quote]kmcnyc wrote:
Eco…

Me Da was born in Ireland He came here as a baby His family is from Cork City , that is where everyone with my last name is from. you can do the math :slight_smile:

My Mom came from Brooklyn via North east PA her family farmers and coal miners.
Our weekend place is in the same area

I grew up in Brooklyn in the 70’s 80s in a west indian (Jamaican, Haitian, Trinidadian)
So I have a love for hip hop, sneakers, west indian music and food.

So I have a pretty cool accent… sort of like James Pesce meets Ed burns.

Hel You bastid!!
1 I cant play any game with props, if its not on a mat , I cant do it.
2 I can swear professionally fuck you,you fucking fuck see its easy
3 I have MP, cop, aunt is nun two great uncles are priest
4 I used to .
5 you Rat bastid :))
6 kneeling yes I survived Catholic school
7 I used to be quie eloquent after a few pints, and aparently quite the brawler,
so I dont drink :slight_smile:

8 My Mom, Sister,Cousins, and aunt can all fit here.
9 everyone calls me Kmac… but I do know a murph.

what else?
4 siblings
two sisters,
two brothers, all but me and one sister are GIANTS all over 6 feet

kmc

[/quote]

Im hurting I am laughing so hard… But damn… my family hails for Wales… Damn good work as usual KMC

22

Hel clearly has the best deadpan humor ever.
and he must know the Irish.

11.10.09 week three day due deadlift

foam, mobility lots of crap bb complex with bar x 10
rdl,bo row, clean,high pull, oh squat

A Deadlift 45x10,95x5,135x5,225x5 work 275x5,315x3, 350 x 9 want to say 10 but not sure.
B lay on floor 5x5
C db reverse lunge 70x4x8
d1 *fat bar curls 55? 3x12
d2 45â?¢ back raise bw+10 3x10
E haning leg raise 3x10 feet to face.

20 min swim.

Notes.
OH pressing or squatting seems to hit the abs harder then I thought.
Felt them today.
deads felt good, bar got slow around 7, 9 I had to put the bar down and reset.
I actually sat down after this and huffed and puffed, the ‘new’ trainer
came over and asked if I was OK. She is fun

no kind of row etc was happening after these, tried some BB rows at 225- not happening.
arms hurt

lunges, think I need to back the weight off on these and get in the sets reps
back raises, need to do these- my torso needs work
hanging leg raise what to say If I did these OH and Front squats every day Id be a happy guy.

thanks for reading.

23

Nice work. I have been thinking about fatgripz too…

24

Thanks Pete.

they have these ‘aerobic bars’ that range from 4 to 25 lbs and are fat.
I used those for curls.

first chalk, a belt, some, wrist wraps, then fat grips , o-lifting shoes,
do you see what you enablers are doing.

25

Yooooouuuuu neeeeeed kneeeeeeeee sleeeeeves.

C’mon, it’s only a little thing…

26

That 350x9 looks pretty fierce. I’m looking forward to the day i can do that.

27

Tony, Im not sure about knee sleeves, maybe elbow sleeves, first…

thanks Joe… I am feeling them now, and pshawww mr. 500+ rack puller.

No training today or Thursday- took a last minute gig today and tomorrow
its a ten pound poop in a 5 pound bag.

SO that leaves me with friday to train, Bench or squat.
hmmmm you know what I want to do.

if Im lucky Ill do both.

28

That’s some great stuff KMC, you definitely kick ass with those workouts.

29

Elbow sleeves are wonderful things. Knee sleeves I find awkward, I prefer wraps.

30

i bought the EFS super heavy uber pimp knee sleeves back in july. they are awesome, especially with my bad knee.

cmon, Kev, its only another 40 bucks… that’s nuttin compared to what you spend on beer and Oly shoes…

Oh, yeah, you also have a bigger deadlift than me. bastid.

31

Not a stockymidget anymore? :wink:

32

You got the wraps and belt, might was well get the elbow and knee sleeves. In for a penny, in for a pound.

33

I am feeble this morning.
Did close to an 18 hour day and feel like Dave Tates used sock

So you folks are trying to turn me into a gear whore.
I think My knees are good elbow sleeves, might happen

Sadly I don’t spend any money on beer, I don’t know where it goes??

But I would like to do O-shoes, a sled and some bands.

34

yay, a new log!

35

thanks people
so some invoices, caffeine protein a massage,some foam rolling Im almost ok.
too pooped to party, just had no gas, yesterday started at 6 am ended at 11 pm
smallish gig but very physical, I was the head so I was busy
ended up looking pretty good, I’link it when it comes up.
Yahoo concerty thing- yup paying the bills making TV for the interwebz

11.13.09
squat and bench or WTF was I thinking.

mobility, foam, junk
OH squat 95x10,95x10,135x10

A squat 225x5,265x5,285x3,320x9
B BB air humps 225x10,225x10,315x5,315x5

C bench bar x a million 95x10,135x5, 165x5 190x3, 210 x3 fuck you.

D1 Dip BW +45 3x12
D2 GHR in lat machine 3x8

Notes
OH squats felt ok, by 135 I felt half human,
squats where , decent got good depth by the first work set of 265.
right knee was tracking a little bad.
320 - I bet I have 12 of these in there something wasn’t right, just not enough gas.

air humps, fun.
Bench , no tightness, I might just cycle the bench on 531 and do manpons or floor press.
days instead these just hurt, I never feel them in my chesticles.

Dips- this is the ghetto gym narrow as hell dip rack.

just felt too feeble today.

thanks for reading.

36

Nice workout, KMC. Pushing yourself to workout when you’re tired, and then still having the energy for some air humpin’ - that’s character man!

37

Nice work as usual. Regarding the bench, my 2 cents say go with the floor press. For me anyway it has done wonders with getting my bench out of the shitter. AT a certain point barbell benching every week full range is for the birds, if you have shoulder issues especially. At one point I made some of my best bench gains only actually benching heavy once every 8 weeks or so.

38

That is some good training, even when you are over-worked and under-slept.

39

Nice session there!

Get some good rest this weekend Kevin.

40

Im always up for some air humping!

thanks people! once I get warm , beat up or not I can usually get some decent training in.

Pete, I think the bench is just something I have to work around
do more rows, or just use a yoga matt/two board for a while or floor press.

Ive also noticed I can pull or squat , ok if Im tired or beat, just not allot of volume,
bench and likely OH press seems to always tank when I need recovery