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K.i.s.s.
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Posted by: AKIRA
Holy shit, I forgot to add in my awesome workout yesterday?!
Warm ups..
Rope Crunches
Cable Torso Twists
Decline Bench
135lbs for 10 reps
185lbs for 6 reps
225lbs for 6 reps
245lbs for 3 sets, 10 reps (90 sec RI)
Flat DB Press
85lb DBs for 3 sets, 12 reps (60 sec RI; 1 RP again)
DB Scaptions
30lb DBs for 2 sets, 12 reps (45 sec RI; couple of breaths)
Unilateral Preacher Hammer DB Curl
30lb DBs for 3 sets, 10 reps (30 sec RI)
Static Stretched
Decline bench was just a smudge above barely done.
Flat DB Press was, shit, the same?
Scaptions were better. And looky there, I did curls instead of triceps, and I didnt fail it! I want to make sure I do triceps on pull day.
Posted by: AKIRA
[QUOTE=AKIRA;2170260]Warm ups..
none
Marching DB Lunges
25lb DBs for 2 sets, 14 steps
45lb DBs for 3 sets, 20 steps (90 sec RI; a couple of breaths and 1 RP on 3rd set )
Leg Press
4 plates on each side for 3 sets, 12 reps (60 sec RI; 3 RPs in 3rd set 
)
Leg Extensions
100lbs for 2 sets, 12 reps (30 sec RI)
Calf Press on Leg Press
3 plates on each side for 3 sets, 12 reps (30 sec RI)
Caveman
Static Stretched
Once again, my legs were stiff as boards when I got to the leg extensions. Gotta be the jack3d cuz its gone now.
Lunges were just were they needed to be.
Leg Press as well. I am aiming to fail here and there so I can suffer those burns. And suffer I did. 
Leg extensions. Just a topper.
I wanted to do seated calves, but it was taken, the calf press was taken, but no one jumped on the leg press since I left it?!
Caveman was barely done cuz of the inflexibility and lactic acid. Normally, I would be happy, but I could hardly do shit.
Posted by: IslandGirl
Hi Akira. It's been a while since I dropped in.
Leg session looks great! What is caveman? Were you dragging a chica by her hair? j/k
Posted by: AKIRA
Hey hot stuff!
Caveman is more or less a version of kettlebell movements consisting of "active rests" in between swings, cleans, snatches. Its less than 15 minutes for a round and you are covered in sweat and panting hysterically. There are other things involved, but I use what I can.
Posted by: AKIRA
I took the same ideas and added kettle bell exercises.
Posted by: AKIRA
Warm ups..
Cable Crunches
Cable Torso Twists
T-bar Row
1 plate for 10 reps
2 plates for 8 reps
3 plates for 8 reps
4 + 10lbs plates for 3 sets, 10 reps (90 sec RI)
DB Row
85lb DBs for 3 sets, 12 reps (60 sec RI; 1 RP for each arm on 3rd set)
Cable Row (wide supinated)
140lbs for 2 sets, 12 reps (45 sec RI; RPed on last 2 reps, then did 3 more reps)
Unilateral Cable Pushdown
75lbs? for 3 sets, 10 reps (30 sec RI; right arm needed RP?)
Static Stretched
I went up in Tbars and I almost lost grip. Held out and conquered it.
DB Rows had a RP at the same place? Really? I went down... 
Cable rows had a similar thing going on as 3 weeks ago. I didnt RP from fatigue but inflexibility. I didnt want shitty reps so, wha la! 
Not sure what the fuck was going on with the cable pushdowns and my right arm, but I fired through it anyway.
I didnt do cavemans and you want to know why? Cuz my friend said he wanted to go downtown tonight! Yeah? well theres a fucking Fedor fight on tonight and I gotta work tomorrow. So does he bribe me by saying hell drive? NOPE. 
So I gotta drive there, miss Fedor fight, and be hung over? Fuck that. So then he says hell drive. But not to downtown. 
Because he has to be "very drunk to go to a club." So hell go anywhere else. So now, I am missing Fedor fight, gonna be hung over at work, dont have to drive...but were just gonna go to a bar? 
Now he is currently crying that I need to have "Everything perfect" in order to go out. Not perfect, but acceptable, yes. If I am going to suffer at work and not be able to see the fights until LATE Sunday night, then yeah, it has to be worth the trip. 
Posted by: AKIRA
Warm ups..
Hip Mobility
Hip Thrusts
Romanian Deads
225lbs for 2 sets, 5 reps
275lbs for 5 reps
315lbs for 3 reps
335lbs for 3 reps
375lbs for 5 sets, 5 reps (90 sec RI; strapped)
Sumo Deads
195lbs for 3 sets, 12 reps (60 sec RI; RPs)
GMs
135lbs for 2 sets, 12 reps (45 sec RI)
Seated Calf
110lbs for 4 sets, 12 reps (30 sec RI)
Caveman x 2
Static Stretched
Woooo today was tough. Not like last time 
Deads were about the same.
Sumos on the other hand, jeesh. I felt out of energy really. But I was burning, my back felt stiff, I really think its the 3 scoops of jack3d. Time to just use 2 or 2.5. Anyway, I needed an RP in both the 2nd and 3rd set.
GMs needed a couple of breaths, no biggie.
Got the seated calf!
Caveman was tremendously hard. Gotta prepare for the chocolate I am eating later. Then the pussy. 
Posted by: AKIRA
Warm ups..
Rope Crunches
Rope Twisting Crunches
Decline Bench
135lbs for 2 sets, 10 reps
185lbs for 5 reps
225lbs for 5 reps
255lbs for 3 sets, 10 reps (90 sec RI)
Flat DB Press
85lb DBs for 3 sets, 12 reps (60 sec RI; 1 RP again)
DB Scaptions
30lb DBs for 2 sets, 12 reps (45 sec RI; couple of breaths)
Unilateral Preacher Hammer DB Curl
35lb DBs for 3 sets, 10, 10, 6 reps (30 sec RI; 2nd set had FRs; 3rd set had cramps)
Static Stretched
Declines were up and theyre gonna have to stay here for an extra week. Arched my back on the last 2 reps.
Again with an RP with the DB Press? 
It was a solid last mini-set though...
Scaptions felt like they had more breaths than last time.
The curls were great and they were really spider curls with the pad being turned around. Buuuut must I warm up for this one exercise? Shit, seems like!
Posted by: AKIRA
Warm ups..
none
Marching DB Lunges
25lb DBs for 2 sets, 18 steps
45lb DBs for 3 sets, 20 steps (90 sec RI; a couple of breaths and 1 RP on 3rd set)
Leg Press
4 plates on each side for 3 sets, 12 reps (60 sec RI; 3 RPs in 3rd set )
Leg Extensions
110lbs for 2 sets, 12 reps (30 sec RI)
Seated Calf
120lbs for 3 sets, 10 reps (30 sec RI)
Half a Tabata
Static Stretched
Wasnt real happy about tonight, but looking back at last week's, I suppose it wasnt that bad.
I had 2 scoops this time and my legs were still filled with blood and acid. Sooo, its not the jack3d.
Anyway, I got the seated calf, but I didnt do 1 set just cuz I thought I was going to do some Kettlebell shit.
Yeah fucking right. My back started to cramp. Shit, it hurt on the leg press and really distracted me. Not sure why, but fuck it.
I am not real happy tonight so ill just walk out now. 
Posted by: AKIRA
Warm ups..
Cable Crunches
Cable Torso Twists
T-bar Row
2 plates for 2 sets, 8 reps
3 plates for 8 reps
4 + 10lbs plates for 3 sets, 10 reps (90 sec RI)
DB Row
85lb DBs for 3 sets, 12 reps (60 sec RI;no RPs, but a few breaths)
Cable Row (wide supinated)
140lbs for 2 sets, 12 reps (30 sec RI; 1 RP)
French Press
50lbs + bar for 8 reps
80lbs + bar for 4 sets, 10 reps (30 sec RI)
Caveman
Static Stretched
T-bars had some shitty form towards the end, but grip wasnt bad. I threw in 2 extra reps at the end to make up for lost form. 
Now the DB Rows had no RPs but it wasnt perfect. I dont know why I needed RPs before exactly, whether it be fatigue, loss of strength, winded, inflexibility....but I had the will to not drop the weights this time, bitch. 
The Cable rows though, sucked. French Press, which is a standing tricep exercise was pretty nice.
...gonna try a deadlift workout tomorrow at 5am. 
Posted by: syed2011
cOOL , YOU NAUGHTY...!!!!!!!!!
Posted by: AKIRA
I know!
Warm ups...at 5fuckingam
Hip Mobility
Hip Thrusts
Romanian Deads
135lbs for 5 reps
185lbs for 3 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps
335lbs for 8 sets, 3 reps (30 sec RI)
Sumo Deads
185lbs for 3 sets, 10 reps (60 sec RI)
GMs
135lbs for 2 sets, 12 reps (45 sec RI; breaths)
Calf Press
200lbs for 4 sets, 10 reps (30 sec RI)
Self Myofaical Release
Static Stretched
Self Myofacial Release
Messed up my back. 
I really wonder if its these damn sumos! I did feel stiffness in my right lumbar throughout the first sets of rom deads, but if I really think about it, I have felt an extreme stiffness in the part where my right hamstring enters my ass. 
Nice to do the 8x3 again, but deads are fucking for a while.
Posted by: AKIRA
Warm ups..
Cable Crunches
Bench Press
135lbs for 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
255lbs for 8 sets, 3 reps (30 sec RI)
Flat DB Press
85lb DBs for 3 sets, 12 reps (60 sec RI)
DB Scaptions
30lb DBs for 2 sets, 12 reps (45 sec RI)
Hammer DB Curls
30lb DBs for 3 sets, 10 reps (30 sec RI; some FRs)
Caveman
Static Stretched
Soooo, I am switching to the 8x3 rep scheme again and I also went to normal bench. There are only 2 declines in my gym and with my new job, I end up working out during idiot hour, I dont want to wait for a decline. I can go up.
Now the Flat DB presses didnt have a failure but I did less reps on the bench than last time. Same weight, different volume, slightly harder ROM, less rest. 
I thought it would be the best even match, but who knows.
I am getting real fucking tired of the scaptions.
Curls were spiders and I made sure to do hammers. Had a warm up too and I didnt cramp up! 
Hey look! A new smiley!
Caveman was awesome, almsot felt like I pulled a hernia. Buuuut from my understanding you will know you have one either by pain or plain sight.
Posted by: AKIRA
Warm ups..
none
Marching DB Lunges
25lb DBs for 3 sets, 10 steps
45lb DBs for 3 sets, 20 steps (90 sec RI; a couple of breaths and 1 RP on 3rd set)
Squat
225lbs for 8 sets, 3 reps (30 sec RI)
Turkish Getups
12kg for 3 getups
16kg for 2 getups
20kg for 2 sets, 1 getup
Leg Press used for a Calf Press
3 plates on each side for 4 sets, 10 reps (30 sec RI)
Self Myofacial Release
Static Stretched
Took it a bit easy today cuz of a hangover. I rested longer here and there, but for how I felt going in, it was a solid workout. Got my HR up, legs burned, breathed heavily. I fucking worked out. 
Posted by: AKIRA
Warm ups..
Cable Crunches ~ss~ Leg Raises ~ss~ Oblique Crunches
Bench Press
135lbs for 2, sets 5 reps
185lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 8 sets, 3 reps (30 sec RI; failed on very last rep)
Flat DB Press
90lb DBs for 3 sets, 12 reps (60 sec RI; failed on very last rep )
Lateral Cable Raises
~25lbs DBs for 2 sets, 12 reps (45 sec RI)
Hammer DB Curls
30lb DBs for 4 sets, 10 reps (30 sec RI; some FRs)
Caveman
Static Stretched
Self Myofacial Release
What the fuck is with these failures right before the last rep? No sense to do a rest pause for 1 rep, so I just quit it.
I switched up some DB raises with cable raises. I tried 30lbs, but with the constant tension, twas to heavy. The cable rack is specifically 22.5lbs, but Ill guarantee I wont get this machine again.
Posted by: AKIRA
I know there was another pull day, but heres this shitty one..
Warm ups..
Cable Woodchops
Cable Torso Twists
T-bar rows
2 plates for 2 sets, 8 reps
3 plates for 6 reps
4 plates +15lbs for 3 sets, 10 reps Felt major pain on 2nd set's setup. Abandoned
DB Rows
90lb DBs for 3 sets, 12 reps (60 sec RI)
Seated Cable Row
140lbs for 2 sets, 12 reps (45 sec RI)
French Press
90lbs + bar for 4 sets, 10, 10, 10, 5, then 3 (30 sec RI; failed)
KB Clean and Press
20kg KB for 3 sets, 2 reps (~30 sec RI)
Caveman on floor
Self Myofacial Release
Static Stretched
It wasnt a pop. Thank god. But it was bad. Like my disk buldged right onto the nerve. I dropped the weight and took the rest of the day carefully. Sucks, but I marked the calendar and well see how long it will take to heal. I gotta move too! 
Rows were good, fuck it, I can add to shit cuz I got injured! So what if DB rows were good, my lats/arms werent fatigued! I am just glad I could walk out the gym this time normally.
In case no one remembers, when I fucked my back up years ago, it was from a stretch, but the damage was done before it during bad deads. I felt a pop and a bolt on lightning down my leg. I could hardly walk or stand for the first 2 days. For the next few weeks, I couldnt sit for longer than 10 seconds. Numbness in my big toe and every cough or bounce had a shooting pain down the leg. No lifting for so long, chiropractor, rehab, 800 mg of advil 3x a day. I dont want that again.
Ill live with subtle pain and no lifting until pain is gone instead of going through that shit again.
Listen to yer bodies.
Posted by: Big G
So sad that the last post ended in pain, and there were no more posts. I've been in teh same boat (kind-of), 'cept mine was due to strange growth in my foot, two surgeries, limping for a year and resulatant/subsequent hip problems. It's been two years, but it's great to be back in the gym.
AKIRA... I know you might not get this mssg for a while, but I hope you heal well, and get back to moving some iron before too much longer. God bless.
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K.i.s.s.
