Ksbga's Journey!

[ksbga]

Ok people.
I have hooked up with DeltKing, and I am actually on my FIRST eating plan!
5 years ago I was 260, heavily smoking and very unhealthy.Then I joined our local gym! 4.5 years later, I am 228, non smoking, and in the gym training hard all I can. I have added an inch to my arms, my thighs and of course my calves too! But I'm ready to get to a point where you can SEE the muscle I've built. EAT CLEAN!!
I will post some pics. I just want to get my journal started.
I started training with Jerry a few weeks ago as well. We have similar
philosophies (not exact) but I never knew what a good training partner could do for me.( I always train alone) Chest day for example saw me hit my dream goal of 315! He's already had me best my bench by over 50lbs!
Today is day 2 on my diet, and I feel good. He has it tailor made for me, and we expect HUGE results in a few months. Adjustments to come I'm sure.
I won't get into diet details. (Let's just say there's no McDonalds in it) But that's the sort of thing you'll need to hire Jerry for.
I know with Jerry's nutritional knowledge, and the way we feed off each other in the gym, I WILL see the me I always dreamed! Here's to getting rid of my 44" waist...
Wish me luck, I'll post all I can.

Ken > 5 6'1/2 228.4
CANADIAN MUSCLE TEAM MEMBER

[BB12]

Best of luck to you

[bigtavi8]

This is great absolutly amazing. You have one amazing work ethic and philosphy my brotha. Day in and day out you train insane. Cant wait to see how the diet treats ya and im pumped to see ya training with dk.

[ksbga]

Thanks guys!
Hey Tav? Thanks for the encouragement. I wish I would have started this when I was young like you! LOL
You need to come out so we can Dead together! Although I hear you're already past my 455... Damn you!
Training with DK is awesome btw.
Off we go! Day 3...

Ken > 5 6'1/2 228.4
CANADIAN MUSCLE TEAM MEMBER

[ksbga]

So I'm into day 4, and surprisingly NOT craving junk yet!
I really think it's going well? I got the idea from another post to list current stats....
Monday I was 228.8
This am I was 227.4. Eating clean is good! lol (THANK YOU DELT KING!)
--------
Neck- 18
Chest- 48.25
Lft Arm- 17
Rt Arm- 17
Lft4Arm- 13.9?
Rt4Arm- 14.5
Belly Button- 44.25
Lft Thigh- 26.5
Rt Thigh- 27
Lft Calf-17
Rt Calf- 16.5

More to come, like a smaller waist!!!!

Ken
CANADIAN MUSCLE TEAM member

[treebuilder]

Ken,

Hows it going?
____
Canadian Muscle Team Athlete

[ksbga]

TreeBuilder!

It's going well thanks! I feel pretty good. How's it going with you way out West?


Ken
__________________________________________________ ________________
CANADIAN MUSCLE TEAM member

[Request]

Good luck ksbga... DK knows his stuff and your in great hands. Also Im absolutely jealous that he is now your workout partner lol.

[ksbga]

LOL. Thanks Request. Trust me, I know what a golden opportunity this is to have DK pushing me for one more rep... Stay tuned!

Ken
__________________________________________________ ________________
CANADIAN MUSCLE TEAM MEMBER

[Rhinobolt10]

very very cool, I always look forward to following these logs.

[ksbga]

Thanks RhinoBolt!
Today is officially the beginning of the second week on DK's diet. I got 226.8 this am. Everything is right on track. I have to get some pics up here!
Stay tuned....


Ken 228.4>226.8
__________________________________________________ _______________
CANADIAN MUSCLE TEAM member

[ksbga]

And so it's officially two weeks under DK's tutelage...
I'm pretty excited to say I'm down 4.5 lbs! (228.4>224.0) I even survived my sisters wedding Saturday night without destroying my diet too! As all DK's clients know, he's only a text away with support. LOL
He hasn't changed my diet yet, but he has added cardio at the end of my workouts. NOOOOOOOOOOOOOOOOOOOOOO!
I really only have one recent pic of me back on January 9 of this year which I was up to 234.4! (I started DK's diet@228.4 official March9)
This is week four we have been lifting together. My lifts are coming along well and I feel pretty good about myself. Even though we are in a cutting phase, my lifts are still strong.
I hope I can figure out how to upload this pic, so we can get atleast SOME form of before view.... Cause the after view is going to be sick! (:

Ken
__________________________________________________ ______________
CANADIAN MUSCLE TEAM

[ksbga]

Week 3 on DK's Diet is in the books. Turned out to be a wash. As I weighed in at 224. No change. I was in school last week, so I didn't eat badly, but I also didn't eat enough, which is just as bad. BUT, considering my track record, I'm glad to not have GAINED anything... Back on track this week as I'm back in the office.
Into week 5 of training with DK, and I am pleasently surprised at my strength. For all intents and purposes, I am using Off season weights, even though we are in a cutting phase. Although it's fading fast, as cardio increases, and carb cycling is on the horizon, 405 Deadlifts, 315 benches, etc will be all gone. Either way, it's exciting times here for me! Hopefully next Tues weigh in will garner a better post. ( IE results!)

Ken
CANADIAN MUSCLE TEAM

[ksbga]

In the spirit of TreeBuilder, and since I lifted alone for the first time in a month last night, I thought I would post my Chest/Back night. One of the best workouts in a while. I feel like a million Bux right now...

Flat Bench > 135x15/185x12/225x10/250x7/275x5
DeadLift > 135x15/185x12/225x10/315x7/405x4.5
Incl. DB Press > 80x10/100x6
Lat Pull Down > 160x15/180x12/220x8/260x5
Incl. Machine Press >200x10/200x8
DB rows > 100x12/120x10/140x8
High Cable > 60x8/50x8
Low Cable> 50x8/50x7
Chins> 3,3,3,4.5
1arm cable rows> 50x10/70x10/100x6
Diet as directed by DK
20 mins PW cardio
AND I saw Big Tavi for the first time in months! He looks outstanding.lol
Tomorrow is week 4 weigh in, I hope to God I can get atleast one pound off...

Ken
CANADIAN MUSCLE TEAM :flagC

[treebuilder]

I did not think that you were lifting weights......:)
Numbers look great. Keep it up man.
Can you post your split?

Cheers

[ksbga]

Hey thanks TreeBuilder! Umm ya? Lifting for 5 years now...

Generally we do:
Chest/Tris- Monday.
Back/ Bi's- Tuesday.
Shouldies- Thursday
Legs- Saturday.

BUT Me by myself always likes:
Day#1>Chest/back.
#2> Quads/Shouldies.
#3> Bi's/Tri's.
#4> Hams/Calves/Deadlifts
DK is taking away my Deadlifts soon (I don't need thicker hips... lol)

Ken
CANADIAN MUSCLE TEAM :flagC

[ksbga]

K well, this mornings weigh in didn't go as planned, but to be fair, I have to post even the bad results... 224.4 Up nearly 1/2 a pound. Easter was not good to me... Back to the grind stone!

Ken
CANADIAN MUSCLE TEAM :flagC

[ksbga]

Well, I had a SICK hammy workout tonite! You can change my personal best DeadLift to 460!:beer
I can say, my lower back is 'shivering' like I'm cold right now though...

Just Hams today-

Ham curls> 50 x20 / 70 x12
Back Extentions> 80 x20
Deads>135 x15 / 225 x12 / 460 x1 / 405 x2 / 315 x7 / 225 x10
Ham curls> 100 x10 / 130 x5
Standing 1 leg Ham curls> 50 x10 / 70 x5

Diet as directed by DK
20 mins PW Cardio

I feel like I'm TreeBuilder... only bigger! LOL

Ken
CANADIAN MUSCLE TEAM :flagC

[treebuilder]

Way to go on the PR----460 is great. Only 140 more.
Thanks

[ksbga]

Thanks TreeBuilder! I will try to get to 465 first ok? LOL
DK promises he's taking my Deads away, so I have to try while I still can...
Ultimately, 10 plates is my long term fantasy. But I can remember when 315 was HUGE for me. :D


Ken
CANADIAN MUSCLE TEAM :flagC

[ksbga]

BTW TreeBuilder? You're like a Giant compared to me you know! LOL

Ken (5'6 1/2) :D
CANADIAN MUSCLE TEAM :flagC

[CreatineAmonster]

Damn Brother you are pushing some seriously heavy weight right on keeep it up man. :beer

[ksbga]

LOL Hey Thanks Mr.Monster !


Ken
CANADIAN MUSCLE TEAM :flagC

[bigtavi8]

Any updates my brotha? You still rocking the diet and crushing the weights?

[ksbga]

TAV! Thanks for checking in. Everything is going well. I am down to 219.2 this am! I am VERY pleased.Considering I started the year at 234! And hooked up with Jerry at 228.4...
I am sorry I will miss you guys for Stratford, but sure hoping to get to the Provincials to see you take home some hardware!
My spies tell me you unlike anything ever seen with your drive, passion and dedication. And you're so ****ING YOUNG TAV!!!! I always will be one of your biggest fans. LOL Remember me when you get your pro card in 5 years ok?

Ken 228.4>219.2
CANADIAN MUSCLE TEAM :flagC

[bigtavi8]

TAV! Thanks for checking in. Everything is going well. I am down to 219.2 this am! I am VERY pleased.Considering I started the year at 234! And hooked up with Jerry at 228.4...
I am sorry I will miss you guys for Stratford, but sure hoping to get to the Provincials to see you take home some hardware!
My spies tell me you unlike anything ever seen with your drive, passion and dedication. And you're so ****ING YOUNG TAV!!!! I always will be one of your biggest fans. LOL Remember me when you get your pro card in 5 years ok?

Ken 228.4>219.2
CANADIAN MUSCLE TEAM :flagC

Even if in 20 painstaking years i got it you would be front row at my first show you know that. Time cant crush the amount of heavy ass lifts we poured sweat into in the basement of that piss poor gym.

[ksbga]

Im overdue for an update.
With work and school going crazy, I am off the gym this week, and actually have been off since last Tues. YES I miss it! But I will say, my knees, elbows and shoulders are feeling great!
DK's diet is staring to pay big dividends now. This mornings weigh in was 212.
And even more impressive is the 2 inches he's taken off of my waist since March 9. I am more than pleased. I will say I am no longer sceptical with Jerry's original plan, of getting me under 200 by July.

Ken 228.4>212

CANADIAN MUSCLE TEAM :flagC

[Delt King]

The plan is coming together. Keep working it and the results will be nothing short of fantastic. Keep up the good work.

[treebuilder]

Way to go man.......

[ksbga]

So another Tuesday weigh in. 213.2. Not too bad. I took 10 days off from the gym and got back on Saturday. Legs last night! My knees finally felt ok to squat, but I really have lost some strength the last few months of little to no squatting! Felt great though. Back and Front squatted for a good 40 mins last night. Only flirted with 315 once, but the smith machine is a great friend starting back like that. I really like doing calf raises on the smith too. Hell, I even did some abs last night. It's good to be back!


Ken 234>213.2
-------------------------------------------------------------------------
CANADIAN MUSCLE TEAM :flagC

[ksbga]

And so I say goodnight cruel world... LOL
Monday the 17th I am going under the knife to get my umbilicle hernia repaired. LONG time comin'. I'm not excited to be off the gym for a while, but I know if I keep on DK's diet, I should be in good shape by the time I return to the iron. I destroyed my chest and back tonite, really I abused myself, knowing I have MAYBE 2 deadlift days before I go to surgery and I can't hurt myself any worse! I like beginning back night with deads as it ruins your back for the rest of the workout. I had a nice easy 135, beautiful 225, smooth on the 315. Then I jumped right up to 495 and failed. Immediately tried 475 and failed, and again without rest dropped 405 for 5 hard ones. Caught my breath and abused 315 for 8 good ones and immediately dropped 225 for 12. I really did feel dizzy and sick. What a way to go! Chins, pull downs and rows with the 140's completed the back trash. Flat dumbell, incline dumbell, flat flye incline flye all supersetted in between made it a brutal workout. I even did some abs at the end. I am already feeling numb and swollen. Man life is good! Thanks for listening... Still sitting just under 215btw. (:

Ken
CANADIAN MUSCLE TEAM :flagC

[Request]

Sorry to hear about the surgery bro, but you gotta do what you gotta do. Recover from it, stay focused and come back stronger and harder than ever I say!

[ksbga]

Thanks Request, I plan on using this time off to heal some joints, and tendons too! back at it long before off season!

[ksbga]

So for those of you that care (Humour me here...lol) I am updating you.
My surgery went well. My belly button is like new, no mesh required. I have 2 more weeks before my 6 week layoff is over. I started walking on the treadmill last week, and I have hit calves for the usual 300 rep workouts. I HAVE to train something! I will say, the rest has been good. My knees, elbows and shoulders are pain free. Im killing my fish oil, and DK's diet is humming along. I am down 24lbs now since I started Jerrys diet. (Mar 9) I will get a pic up, but 30lbs this year is monster. Makes up for the 28lbs I put back on in 2009. (bad year). I am back to 50lbs down total. Our goal is 190 by Sept or so, go into the offseason in good shape. A first for me! lol. I will say wearing 34 jeans and seeing my belly measuring under 41 for the first time ever is very exciting. Its amazing what a Nutrition coach like Jerry can do! I will be back posting definitely in 2 weeks when I hit the weights again. Although, I won't be pulling 460 anytime soon. :)
234.2 > 205

[ksbga]

Where else can I talk about a calf workout? LOL
Since it's all I can do for another 2 weeks.... It took me 50 mins or so, but with a plate a side I did 1,000 reps. I've actually done that once before, but it was 250 reps> 4 different excercises... Today I just felt like over doing it on one machine.
I was laughing at around 800 at what a crazy ****er I am. People were looking at me funny as I was laughing at myself.
A real shocker for growth, I highly recommend it. That was 2.5 hrs ago, and there's STILL blood in them. :)

[_Z_]

lol, that's nuts. let us know if you can walk tomorrow.
nice to see you're on the way back

[ksbga]

Thanks Z. I still have another week till I can start lifting, but I rarely miss a weekly calf workout. I'm obsessed with calves. Legs in General, but calves and back are my obsessions for sure. LOL
My goal all along was 18" arms and 18" calves when I hit 40. I dont know how realistic adding an inch or better in a year and a half is now.
Oh well. Can't stop now! :)

[ksbga]

K well, to no-ones surprise, I didn't make it the last week and a half off. I was on the treadmill walking last Wed, and I said, "I can't take it anymore!" So I went down and did a nice moderate workout. No legs. I was sore for 4 days. lol
Yesterday before I got the kids in the afternoon, I did a repeat. 2 excercises for arms, traps, shouldies, chest and back. I even did some T Bars! Nothing heavy. Felt great. I think this week I will go back to dedicated nights to dedicated parts. I'm anxious to hit legs. My joints don't hurt at all. My knees feel wonderful! I probably won't squat yet. I can't afford to hurt my self now. Nice and slow. And I'm also planning to front squat only in hopes of saving my poor knees. So now every one is up to date. That and I ate like shit all weekend, and am back up to 207. LOL.
Time to put the metal down to make the team goal of 190 in September...
Congrats to my brothers Tav And Korilon for the great show at the Provincials!
And of course our fearless leader/baby sitter Delt King. lol (:

[ksbga]

I can't believe I haven't posted since June 21!
Way too much to go back to. I didn't make the goal of 190. I got as low as 194. The smallest I have ever been! As we speak I'm already back up to 217. Of course, it IS the "offseason". lol
Congrats to Jerry for becoming a National Champion. He continues to be a great influence, coach and friend!
I guess I'll get back to eating, lifting heavy and trying to grow before DK kicks my ass into fatburning gear in the spring!

[bigtavi8]

Back at er buddy! great to hear man and stop stealing my workout partner.LOL. Lets make this the offseason to remember bro.

[ksbga]

Training has never been better, although my knees are hurting again. Probably has something to do with my weight back up to 222.
But I am using it to my advantage. I actually bested my deadlift on back night to 475. I am slowly creeping towards the magical "500". I can't imagine what I would be able to do if I ever geared up.
~Back Night~
(I like starting back night with deads....)
Deads
135-15
225-10
315- 5
475-1* (PB)
405-2
315-6
225-9

Wide Pulls
120-15
120-10
180-5
240-5
230-4
180-7

TBars
90-15
135-10
185-10
225-5
185-7
135-9

Parallel Grip Pulls
150-10
150-10
150-9

[ksbga]

Have I really not posted since October? Good Gawd. I'm still plugging away with CMT. Too much to even try to catch up, but I am back lifting with DeltKing. It's a pretty damn good fit since we push each other to be better. I'm trying to help him get ready to defend at this years Nationals, and he's trying to get me to stick to the diet. lol It was a productive offseason for me, to see my best my Deadlift at 520 was a nice bright spot. Shout out to Big Tavvy for inspiring me to try weights like that, only to crush my best with his own ridiculous singles. lol
I ate too much and ate too much of the wrong things, but lucky for me, spring gives rebirth, AND I happen to be friends with a National Level competitor / prep coach! DK's got me down 5lbs already in 2 weeks.(225-220) I started L carnitine/ caffein and cardio on empty stomach this week. Trying to change it up every 10 days or so. Workouts are going great. I finally had an MRI on my left shoulder, and am ready to get some definitive answers on what Im going to do to fix it. It seriously impedes my progress especially on the bench press! sigh. DK and I are getting focussed and it feels good. Trying to match him in lifts is a great motivator. I expect great results this year.

[Delt King]

With the intensity you're bringing to the gym...results are destined. Thanks again for pushing me to my limits every day.

[FitnessModel45]

Good luck with the goals brother! If you stick to the plan from DK and follow it to the T, I have no doubt in my mind that you'll reach those goals sooner than you think.

[ksbga]

Week three with DK back at my gym. How spoiled am I to have Mr. Canada loading plates for me? LOL
Back night was epic with chins, pull downs, T-Bars and new things like Recumbant Seated Pulls and 15 rep Deads.(15, 15, 25) My lower back feels like hamburger.... Great, now I'm hungry! Time for a Shake and bedtime.
Kicking the diet up a notch tomorrow!

[ksbga]

Btw, Thanks FM45... You're absolutely right!

[bigtavi8]

STOLE MY TRAINING PARTNER :( LOL glad to hear you guys are killing it over there big guy!!!

[ksbga]

All the CMT guys are at the Toronto Super Show. So, it being arm night, I had to represent alone. lol
Not the same without DK, but there was only 2 people in the whole gym, I was able to blast some Disturbed through my headphones and blast my Bi's and Tri's into oblivion. Finished with high cable curls superseted with reverse pressdowns to the tune of 5 drop sets. NOT my training partners style, so I indulged myself. lol
Good luck to our boy Jimmy in T.O. CMT!!!!!

[ksbga]

This past week was very successful. DK's diet is very simple, but this was the first week I really stuck on it. 220.2 this am...
Training is going great, well until today's legs that is. Not sure why I would not make sure I'm stuck in the seat, but our Vertical leg press machine got me with my back rolled on the 2nd last rep. I felt the pop right away. Limped through the rest of legs, but barely survived the car ride home. Hopped up on Robax and Ibuprophin at this point, sitting here in my back belt stressing about getting to back night on Monday. Can't stand up straight, and the pain goes right up through my right Trap. I'm thinking Sacro Iliac troubles...Not looking good! Not training is a killer for me, especially now that I'm working with DK towards his defence in Laval this fall! Rest and cold packs hopefully I can right myself in a day or two...[/B]

[Felinecougar]

Hey little brother. Watching you! : ).Sorry to hear about your back. I have a TENS machine if you want to borrow it.

[ksbga]

I thanked you in the gym Di, but thanks again for the offering ok?
2 weeks of ibuprophin, ice packs, REST and 4 sessions of therapy, and I am 100% again. Back that is.... My poor left shoulder still sits with 3 different tears. DK and I are working together to try and find SOME form on bench presses that work for me. Feels good to be back in the gym. Pluggin away at the diet, hit a low of 217.5 before 220 found me again after the weekend, but my tan is helping the illusion, I LOOK leaner than I actually am. Great to be back with DK at the gym this week. Walking the dog late nights here as extra cardio. I feel pretty good, but I'm certainly no where near the 190 we hoped for by the time DK repeats at the Nationals...
Assuming tomorrow comes, there's always a new day to do better than yesterday. :)