K.i.s.s. [Forum Archive]

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K.i.s.s.

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Posted by: AKIRA

Quote:

Originally Posted by Double D

Bench was super impressive. 275 for 6 reps! Fuck ya!

4 sets of it too, suga!

Gonna take a lil rest and maybe do a 6x4 regime for the 4 lifts...

Posted by: Malley

You may very well bigger than me with those numbers!

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

Ok you wanna know what I am stressed about? I got accepted at the University of Florida today. Why the FUCK am I not excited??

Ive got an AA degree in THEATER and thats how UF accepted me. It seems that I cannot change my major to exercise science. If I do, I dont get accepted. I dont get it. So if I was in medical school for 3 years and decided I wanted to go to Law, the school would reject me cause I didnt have an prerequistites?! So maybe Ill just go there, take a couple of acting classes and just sign up for the exercise shit. I dont even know which major is what i want.

None of what I was told makes sense. Its like I am locked into this? Bullshit. How do people get minors? Or double majors? Theyve gotta take classes! And what about 'wondering' about changing majors? Youd have to take a class here and there to know if its what you wanna do...

In any case, this is gonna surprise some of you folks, but some of you know...I am 27 and I live at home with mommy.

I know, its sad. I could move out at anytime, but Ive been waiting to get accepted before I moved out. In my early 20s, I was accepted to FSU, but I wanted UF. Got depressed and gave up. Gave it another shot and here I am.

Anyway, because ive never moved out, I am a 27 year old adolescent. Seriously, these other KIDS that are moving out of their house, theyre going to orientations and getting their new homes while having their hands held by their parents. I am going to be all alone doing this. I dont know shit about finidng a place to live..Ive never been alone...and I know NO ONE in the University's city. Well there is one guy...but if he gets married hes leaving..

I know, I KNOW! I should be happy! Ugh..anywhere on here go to UF? Well meet up!

dude, I am gonna say that living at home is actually a SMART decision. IF I could do my life over again, I would have stayed home too. Who cares if it saves you $1000 a month right? As long as mommy doesn't bother you and you have your privacy, who gives a fuck....nowadays, it is actually the smart choice, IMO...save your money for buying a house, fuck apartments...waste of money

Posted by: ReproMan

Quote:

Originally Posted by Stewart20

Soooo true. I say the same thing.

I wish I had that option.

Posted by: Malley

I agree with Stewart here 100%! While it sounds pretty awesome to get out now, save your money and get really comfortable. Whenever the time comes then go. But for now enjoy it!

Posted by: AKIRA

Thanks guys. Its actually gotten a lil lousy. My mother wont let me bring girls home. I was with my girlfriend in my room when my cell phone rang. I was watching a movie with her so I wondered who was calling but wasnt going to answer. it was my house calling me. my mom was on the phone and she said "its time for your friend to leave...this isnt a brothel."

How embarrassing. We were watching a fucking movie, not fucking!

In any case, at 27 I do feel a lil like a loser for still being here, but I am grateful nonetheless.

I just wish I wasnt so damn nervous about this college shit. Its not like I am going off to war...ugh I hate my anxiety.

But thanks for understanding.

My bench numbers are better than Double's.

Posted by: Gazhole

Good morning Akira-San!

Hows things?

Just wondering what your opinion was on the NASM cert? I want to do both the NASM and NSCA ones, but getting some opinions before i fork out the dough, yknow? Lol.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

.

My bench numbers are better than Double's.

Oh Snap!!

PS.....Mine are better than BOTH of yours

Posted by: Scarface30

just checking out your journal, and the squats are coming along good for someone with a bad back...nice benching too by the way!

also about the school and what not congrats on the acceptance. I know staying home seems kinda dumb, but man, you would save so much money in the long run. if I could stay home and go to school, I'd be all about it!

Posted by: AKIRA

Thanks again. Ive been home too long though. I might learn the value of 'home' when I leave, but that value maybe why I am so nervous about going away to school. Gotta grow up sometime, yes?

Gaz..I recommend NASM for the fact that Ive taken it. Biased, yes, but I have seen the descriptions of other certs and NASM seems harder cuz of the information thats given, then tested. I am thinking about how I am going to go about getting re-certified. I either have to take some classes that P said were fun or do 1 of two more certs that DONT expire. PES (performance exercise specialist) or CES (corrective exercise specialist). Both are $600.

And P doesnt think theyre worth the price, but it automatically recertifies me. Although, Id like to take the classes anyway and they take up a bulk of the re-certification process.

What I mean by it is, that with NASM, you are a ceritified trainer for 2 years. Within that 2 years you have to spend more $$ to keep the CPT. You have to obtain 2.0 credits within the 2 years to get another 2 years. Kinda shitty, but it keeps you up to date, provides extensive info that gets embedded into memory, and...well, you can get smarter than P eventually.

Stewart...my benches will come up. That 275 was cake. I might go to a 5x5 or a 6x4 plan next.

From the last workout, I noticed my right wrist hurts. I am thinking it was from the DB Skullcrushers. I havent done that version in over 2 years.

Posted by: Stewart20

Oh good God, not a 5x5....

Posted by: AKIRA

Well not Starr's per say, just a 5x5 regime. Ive done it already so I thought of upping the sets more this time.

I remember when Cow spoke of doing a 8x3 set regime one could do on a cut with high weight and 30 sec RI. That sounds pretty fucking hard.

Posted by: Burner02

Quote:

Originally Posted by AKIRA

How embarrassing. We were watching a fucking movie, not fucking!

well...like...duh....you were in a room with a girl watching a fucking movie...your moms probably heard the 'actresses'....voices..and thought it was you two...so..what what is? Indianna Jones and the Temple of Poon? The Devil in Ms. Jones?

As far as school goes...get in...and take your required general classes..and change or declare your major next semester.

and...you can flip the living at home thing around. Tell people that your mom stays with you.

Posted by: Malley

Quote:

Originally Posted by AKIRA

Well not Starr's per say, just a 5x5 regime. Ive done it already so I thought of upping the sets more this time.

I remember when Cow spoke of doing a 8x3 set regime one could do on a cut with high weight and 30 sec RI. That sounds pretty fucking hard.

You say 8x3 and I say fuck that!

Posted by: Gazhole

Quote:

Originally Posted by AKIRA

Gaz..I recommend NASM for the fact that Ive taken it. Biased, yes, but I have seen the descriptions of other certs and NASM seems harder cuz of the information thats given, then tested. I am thinking about how I am going to go about getting re-certified. I either have to take some classes that P said were fun or do 1 of two more certs that DONT expire. PES (performance exercise specialist) or CES (corrective exercise specialist). Both are $600.

But what if P keeps getting smarter? Sooner or later he's gonna become omnipotent or something...

I like the look of NASM, it seems pretty good, but that re-cert thing seems slightly annoying. I guess its worth it though if the info is useful. If it stops being of use to me, i can always choose not to re-cert i suppose.

I just want to LEARN yknow? Theres gaps in what i know - big ones! - and since i want to one day be able to live off this stuff, i need to do it now while im still young and eager :P. Lol.

Thanks for the info though, man, its really appreciated

Posted by: goob

Quote:

Originally Posted by Gazhole

But what if P keeps getting smarter? Sooner or later he's gonna become omnipotent or something...

.

I don't know about that.......... but if he gets any bigger, gravity will take hold and he'll start orbiting the sun.......

Posted by: Malley

Quote:

Originally Posted by Gazhole

If your working in a gym most of the time they will pay for the recert anyways. So its really not a big deal.

Posted by: Gazhole

Quote:

Originally Posted by goob

I don't know about that.......... but if he gets any bigger, gravity will take hold and he'll start orbiting the sun.......

Posted by: Gazhole

Quote:

Originally Posted by Double D

If your working in a gym most of the time they will pay for the recert anyways. So its really not a big deal.

Really?

Thats a pretty good deal. Id hate to have to pay every two years, id do it, but id write on that cheque so damned hard they wouldnt know what hit them...

Posted by: Malley

A friend of mine has gotten recertified a few times and each time his gym (24 hour fitness) pays for it. They said they would pay for additional certs as well.

Posted by: AKIRA

Yeah well the only chian gym around here is Golds and theyre not hiring. This guy that does the hiring sounds like a real shithead. Another male trainer got denied by him and he is bigger than him too! (Just as an update, apparently this training director doesnt hire males bigger than him and it just so happens every male he has working for him is smaller and this is now 3 males that have been denied that were larger). I thought it might have been just a frustrated applicant, but its an interesting coincedense.

I tried applying at this other Hospital orientated chian, but theyre not hiring either. My gym has no clientel so theyre not hiring...and the new gym that just opened has to steal customers away from mine and Repro's so theyre not hiring.

It seems that this job is perfect for a big city on the coast. I am on the coast, but were not big yet.

Posted by: Malley

Ever thought about moving? I am moving 2 hours to work in St.Louis I believe. There are tons of employment oppurtunities there!

Posted by: AKIRA

well if I am going back to school....

Posted by: Malley

True story, but if you are going back to school to pt, then whats the point? Or have you decided on something else?

Posted by: AKIRA

No I dont want to go back to school for personal training. I want a degree really...and a bachelor's is better than an AA. Its always been a regret of mine.

However, I dont want to go spend my money on classes that arent going to give me shit, hence the "school" thread in Open Chat.

Posted by: Malley

Yeah I know the feeling. I have 9 more credits and I could graduate, but I see no sense in it. I sure as hell dont want to teach history and thats what I went for.

Posted by: AKIRA

My boss said that jobs dont care what you get a degree in usually, but that you put in the time and got somethign credible.

Granted, if you have a degree that is for a job you are applying for, ok, but ill bet the degree says something about you regardless.

Then again, I know a girl with a MASTERS and is serving food at Ruby Tuesdays.

Posted by: Malley

I have multiple guys I work with now who have degrees and they are working at this shit ass job making 16 bucks an hour!

Posted by: AKIRA

I make 12.25 an hour, so Id love to make that.

I really gotta start saving up for this shit. I am thinking about bouncing again and I know of a place that wants me, but the cooler there is a trouble maker and could get me into trouble...hence the name troub...le

Posted by: Malley

16 bucks an hour just doesnt pay my bills and by bills it includes my student loans! I pay about 350 bucks a month on student loans!!!

Posted by: AKIRA

Active Stretched (threw in lats today)

Warm ups..
Bridges w/feet on ball (isometric)
Regualr Planks
Single Legged Squats

ATG Squats
The bar for 6 reps
135lbs for 6 reps
185lbs for 6 reps
235lbs for 4 sets, 6 reps (2:30 RI; CAKE)

Standing OH DB Press
30lb DBs for 10 reps
40lb DBs for 10 reps
60lb DBs for 3 sets, 8 reps (2 min RI)

DB Row
110lb DBs for 3 sets, 10 reps (90 sec RI)

Flat DB Press
110lb DBs for 3 sets, 10 reps (90 sec RI)

DB Shrugs (straps)
120lb DBs for 3 sets, 8 reps

Static Stretched

Apparently I mustve gotten beaten up on the boat this weekend, cuz Ive got some odd pains everywhere. Obliques, lats, ankles. I thought I had a hernia with the oblique shit, but nothing is really sticking out and there wasnt any pain or odd shit going on today.

Mustve twisted oddly, who knows.

Squats. Slowly, but surely theyre going up. Though Id love to get some numbers here, I have to be cautious.

Ovherads were kinda easy. Setting up is only bitch.

DB Rows,

yeah, god dammit. My left hand almost needed straps.

The presses were damn hard. Almost failed last 2 reps. Ill have to stick with this weight for these exercises.

Threw in shrugs. Didnt want to do them the way I did.

I wanted to do Hise's, but my traps werent sun burnt.
I wanted to do BB Shrugs, but some asshole was using the only squat rack.
I wanted to do calves, but I have shin splints from the weekend.
I wanted to get laid, but I am such a pussy.

Posted by: ReproMan

Well at least squats continue to go up. Not bad after a drunken day in the sun.

Posted by: AKIRA

Oh yesterday was kinda bad. I was a zombie at work. I didnt have a hangover really, which is odd for the sun draining me and the alcohol doubling it, but I took yesterday off from myself.

Posted by: goob

Workout looks grand.

Alcohol in the sun..............gotta love it. And on a boat, lucky bastards.

Posted by: AKIRA

It was either that or go to the beach with a group of people that we know.

I chose the boat cuz its not available as much as the beach (unless you have one). Even though I knew less people on the boat trip than the beach trip, I had to chose the boat.

Posted by: Burner02

nice workout...good #'s.
boat trip? yeah...consensus: u suck.
(That would be the jealousy in me coming out)

Posted by: AKIRA

What better way to say hello.

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

It was either that or go to the beach with a group of people that we know.

I chose the boat cuz its not available as much as the beach (unless you have one). Even though I knew less people on the boat trip than the beach trip, I had to chose the boat.

I wanted to go to the beach.

Posted by: Malley

Do you only have 110's at the gym?

Posted by: AKIRA

Quote:

Originally Posted by Double D

Do you only have 110's at the gym?

Mine go up to 150 by 10lb increments after 100lbs.

I was repping the 140s in the Wish Granted journal.

Posted by: AKIRA

Quote:

Originally Posted by ReproMan

I wanted to go to the beach.

Im surprised. I always remembered having fun on Adam Ball's boat.

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Im surprised. I always remembered having fun on Adam Ball's boat.

I don't like doing anything that doesn't give me the option of leaving when I want to.

Boat = I go home when the captain is ready

Beach = I hop in my car and dart.

Posted by: Malley

I did 180's for 3 reps a few months ago....I felt like a beast!

Posted by: AKIRA

Quote:

Originally Posted by Double D

I did 180's for 3 reps a few months ago....I felt like a beast!

Jesus, how big were those DBs?!

Quote:

Originally Posted by ReproMan

I don't like doing anything that doesn't give me the option of leaving when I want to.

Boat = I go home when the captain is ready

Beach = I hop in my car and dart.

Yeah we thought about that.

Posted by: KelJu

Quote:

Originally Posted by ReproMan

I don't like doing anything that doesn't give me the option of leaving when I want to.

Boat = I go home when the captain is ready

Beach = I hop in my car and dart.

I live on the coast about 45 minutes from beautiful beaches you have ever seen. Had I not took the extra job I would have been at the beach every Saturday night at the clubs. Meet a chick, go out on the beach, smoke a joint, and just enjoying the sounds of the waves crashing onto the beach. That shit really charges up my batteries. I need to do that soon.

Posted by: Malley

Quote:

Originally Posted by AKIRA

Jesus, how big were those DBs?!

I have the OLY handles and I add weight to them. Needless to say they were massive!

Posted by: AKIRA

Active Stretched

Warm ups..
Floor bridge on hands
Pendelums
L Pullups

Weighted Supinated Close Grip Chin Ups
70lbs for 4 sets, 6, 6, 6, 5.5 (2:30 RI; last one was a cunt hair away, basically an isometric)

SLDLs (really Romanian)
The bar for 10 reps
135lbs for 8 reps
225lbs for 3 sets, 8 reps (2 min RI; DOH grip)

Unilateral Leg Press
6 plates on each side for 8 reps (too heavy?)
5 plates on each side for 10 reps (too easy?!)
5 plates + 25lbs on each side for 10 reps (still kinda easy; 90 sec RI)

Reverse Hyperextensions
BW for 3 sets, 12 reps (60 sec RI)

Hise Shrugs
185lbs for 3 sets, 10 reps (30 sec RI; SUN BURN!!!

)

Static Stretched

My L pullups were my warm ups basically. 2 sets of 5.
My weighted chinups were pretty good, but the very last rep didnt have a full rom, so I didnt count it.

SLDLs...these are so much easier than conventionals. Anyway, my left hand was about to go. God dammit, I cant believe my left hand still has trouble with 225lbs.

This leg press machine is odd. It has two prongs to put plates on and it just so happens I put all 6 on the farthest one out, so cuz of leverage, that might have been why it felt so much heavier.

Hyperextensions were ok.

HIse shrugs were painful cuz of my burnt shoulders. I thought 185 wouldnt be too bad on them but it was.

Posted by: ReproMan

L Pullups?

Posted by: AKIRA

Leg Raises, but keep your legs up..now pull up. Youll look like an L.

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Leg Raises, but keep your legs up..now pull up. Youll look like an L.

Ah, that's what I thought.

Posted by: goob

Quote:

Originally Posted by AKIRA

Leg Raises, but keep your legs up..now pull up. Youll look like an L.

Good exersice. Look like a gorilla while doing them.

Posted by: Malley

Hey I forgot to tell ya. I passed my NASM test. It was pretty easy! Thanks for all the help! I took it a while back....sorry for the delay.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Hey I forgot to tell ya. I passed my NASM test. It was pretty easy! Thanks for all the help! I took it a while back....sorry for the delay.

Congratulations! Let the annoyances begin! No, its not too bad, but people do get irritating.

I just saw the new sig when you replied in Repros journal and I thought, oh shit, he didnt say anything?

Posted by: Burner02

was'sup, A!

Posted by: AKIRA

Whats up? Me taking an 18 year old girl out to dinner tonight, thats whats up.

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Whats up? Me taking an 18 year old girl out to dinner tonight, thats whats up.

Posted by: AKIRA

Yeah I know... Ive liked her for almost a year, so I thought fuck it. Ive dated girls 10 years older than me, might as well try the other direction while I can.

Posted by: Burner02

way to go...ya big stud...man...I ccan't get a girl that age to look at me in any other way except as an old man....

oh...and u suck.

Posted by: goob

Quote:

Originally Posted by AKIRA

Yeah I know... Ive liked her for almost a year, so I thought fuck it. Ive dated girls 10 years older than me, might as well try the other direction while I can.

How did you meet/ know her????

Oh, and.....marks on the hotness 1-10 scale?

Posted by: AKIRA

I work with her. (I know, but with me leaving soon, what harm can it cause now?)

The scale is about a 7 right now. I knwo she can be hotter, shes a dancer with Cs. Tan, slim, she just doesnt wear anything that shows off her body, but I can see it. She did have some bikini shots in her myspace that I was gonna steal but she took them off. I dont know why shes self-conscious.

Posted by: Burner02

Quote:

Originally Posted by AKIRA

Cs. Tan, slim, she just doesnt wear anything

my kind of girl...

Posted by: ReproMan

Last night at the Jensen Ale House.....

Video of marks night out - Photobucket - Video and Image Hosting

I guess I was the fucking douche bag.

Posted by: ReproMan

So.... How'd the date go?

Posted by: AKIRA

She was nervous as hell, but throughout dinner she loosened up. I couldnt hear her with all the banging going on behind me plus the fans. This family that sat with us kept talking to us, mostly her since she was closer and more friendly than I was, but I couldnt hear 2 words they were saying.

Looks like Ill be seeing her again since her emails sound like she likes me.

Hah, I asked her if her parents knew where she was and she said yeah and that they both said "older guys only want one thing.." She said she got into a lil bit of a fight with them. I put my face in my hands and felt "oh my god-ish"

Hold on my keyboard wont let me do any punctuation

Posted by: AKIRA

Active Stretched

Warm Ups..
Planks w/hip abduction
Widen hands planks
Single Legged RDLs

Conventional Deadlifts
The bar for 8 reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 6 reps
275lbs for 4 sets, 6 reps (2:30RI; DOH the first sets; staggered grip teh next 2 sets)

Skipped Lunges

Wide Grip PullUps
BW for 3 sets, 10 reps (90 sec RI)

Seated OH DB Press
80lb DBs for 3 sets, 8, 10, 10 (90 sec RI)

Static Stretched

Watched Emerson vs. Diaz fight at the gym. Emerson sucks.

I ran out of wind today during the Deads. 2:30 felt like 90 sec. today. I didnt have as much nutrition as usual last night and this morning.

I wonder if that has anything to do with wind.

Thats why Lunges were ditched. The other 2 lifts stayed the same.

Good deads though.

Posted by: ReproMan

Yeah man, nice work on the deads.

Posted by: AKIRA

Thank you, Kind Sir.

After Bench day, the sets go up, reps go down, rest go up. My weight is still fucking floating under 220lbs. What the fuck.

Posted by: goob

Yup, a-ok deads Akira.

Date almost sounds like it could have been a disaster. I hate when you are trying to have a conversation, especially on a date, and can't hear what she is saying! Not good. At least you are seeing her again. Kudos, amigo.

Posted by: AKIRA

Bad news...well I think it is..

My lower back yesterday was a lil off. This morning, it was still...off. However, when I stretched it out, it just felt like sore muscle.

I think sore muscles can be considered "tight," feel free to jump in and say otherwise, but there is some discomfort that is familiar to me to when before I finally fucked up my back..

I have been stretching and preventing sitting down for long sessions at a time. Good thing that I dont have any lower body movements any time soon, but I am going to play it by ear and be extra careful...

I do remember being fatigued and being out of breath...I shouldve just taken the time to rest even longer. God dammit. 275lbs is pretty decent weight, but comapred to my max...ugh.

Posted by: Gazhole

Just be glad you have the mentality to recognize you may have a slight injury and back off.

Lower back pain is a total bitch though, man. I get it from time to time (oddly enough its playing up the last day or two...)

Also, hope the next date goes well

Posted by: AKIRA

Active Stretched (I was going to add SMR, but I forgot cuz of little pain)

Warm ups..
Pendelums
Repped Floor Bird Dogs (opposing arm/leg, then same side raises...hard on right...real hard actually)
Oblique (side) Planks; 2 on forearms, 2 on hands
Scarecrows ~ss~ wood chops
Arm circles ~ss~ reverse wood chops

Barbell Bench for Pussies™
135lbs for 8 reps
185lbs for 6 reps
225lbs for 6 reps
295lbs for 4 sets, 6,6,6,5 (2:30RI; tapped out!)

Spider Rows
1 plate for 8 reps
2 plates for 8 reps
3 plates + 25lbs for 3 sets, 8 reps (2 min RI; straps used on last 2 sets)

Leverage Squats
1 plate on each side for ....some reps
2 plates + 10lbs on each side for 3 sets, 10 reps (90 secRI)

Skipped Hamstring Curls

Calf Presses on Leg press
1 plate on each side for 8 reps
4 plates on each side for 4 sets, 8 reps (45 sec)

Preacher Curl with EZ bar (I dont know how much this weighs, so ill just say what I put on there)
50lbs for 2 sets, 12 reps (45 sec RI; clenched biceps as much as I can)

French Presses with EZ bar (same story)
70lbs for 2 sets, 12 reps (45 sec RI)

Static Stretched like a mofo

295 felt heavy. It just felt heavy. Eh, fuck it. I got bigger fish to fry. Next week my rep range will switch.. 6 sets of 4 reps. Maybe less, not sure.

Spider Rows were much better.

Squats were touchy and Ill explain in a minute..

Skipped hams..Ill explain later.

arms were fine, calves were fine, jesus Ill just say it.

My back isnt feeling good. Looks as if 275 is all I can conventionally deadlift right now. Hopefully not forever, but with that rep scheme, its just too much. Whats funny, is that I remember that day feeling off with form.. Well it took its toll.

Now I have to back off, but its fine, cuz my workout week is done, I am looking forward to some days off, but well see.

Shit, and I was hoping to return to at least 3 plates on each side like the good old days..

Posted by: AKIRA

Quote:

Originally Posted by Gazhole

Just be glad you have the mentality to recognize you may have a slight injury and back off.

Lower back pain is a total bitch though, man. I get it from time to time (oddly enough its playing up the last day or two...)

Also, hope the next date goes well

Oh I didnt know I had a reply!

Yeah well, every time I curled down onto the bench, I felt pain in my back. Felt like a charlie horse as I rolled over the bulged spot. Thats not good. I am kinda upset about it, but Id rather be upset than on a surgery schedule..

My hamstrings are sore from my conventionals...I dont know...are sore muscles considered tight? My NASM book doesnt say it specifically.. If theyre tight, there going ot be pulling on everything else, making my back more inflammed...

In any case, I am stretching the shit out of them. Shouldve seen me today... Gonna be a ninja by September at this rate.

Posted by: ReproMan

That's because 295 is fucking heavy. K?

Posted by: AKIRA

<~Ohhhhhhhh

Posted by: Malley

I have been getting dominated on the bench press!

Posted by: goob

What's a spider row??? And French Press???

Bench looks shit hot.

Posted by: Burner02

how about the 2nd date?
heh... "older guys want only one thing"...
what a crock! ALL guys only want one thing....

Posted by: AKIRA

Quote:

Originally Posted by Burner02

how about the 2nd date?
heh... "older guys want only one thing"...
what a crock! ALL guys only want one thing....

I guess my 2nd date is on friday, were scheduled to see a movie. It was just mentioned, so Ill follow up.

This girl is...nice. She is and as attractive as it is, its a turn off in someways. First off, i feel fucking really stupid for even thinking this much about this 18 year old, but I suppose its better than thinking about the married woman Ive been banging too..

Anyway, hah, some odd shit has come about..

1. I actually had a 190min phone call with her one night. Kids do this, but I remember doing it with the married chick at the beginning..
2. Her mom wanted to invite me to dinner!!!

Normally, I am all for it. I like the family get togethers and it reinforces the nice girl image. However, her mom knows how old I am, so i wonder if its dinner or an interview she wants.
3. The girl wanted to buy a new outfit for our date (shes been to this fancy resturant many times, so it wasnt like she wanted to look for the place), she did her nails (she said she never does them), and she was nervous.

So! It looks like the girl likes me..a lot. However, I need some affection to remind me that we are adults.... A little heavy kissing can hint on how good this can be, right?

Quote:

Originally Posted by Double D

I have been getting dominated on the bench press!

Indeed you are, but dont frown, cuz, well I dont know what you bench now, so you can be bullshitting me and with my cut coming up, the bench will go down.

Quote:

Originally Posted by goob

What's a spider row??? And French Press???

Bench looks shit hot.

Let me see if I can find pics, but youve done them before.

Spider Row = Supported Row
French Press = Overhead Tricep Extension

Posted by: AKIRA

Spider Rows are done on this.

On a similiar subject, Spider Curls are done with your face down too. (Turn the preacher curl pad backwards, making your upper arm perpendicular to the floor.)

This is a French Press. I normally do them standed.

M.J.H. has a vid of doing a set of them in his journal with PERFECT form.

Posted by: ReproMan

Yeah, a definite NO on the dinner. Waaaaaay too soon! That's a few months down the road. You haven't even had a 2nd date!!

And yes, this date = heavy kissing and that's all. Pace yerself. If you need sex get it elsewhere for now.

Posted by: Malley

MJH's Frech presses they looked like a combination of OH presses and a variation of a push press.

Posted by: ReproMan

Quote:

Originally Posted by Double D

MJH's Frech presses they looked like a combination of OH presses and a variation of a push press.

Heh, I was thinking the exact same thing.

Posted by: Malley

Great minds think alike!

Posted by: goob

Thanks Akira.

I understand you're reserve about this girl, it's hard to deal with the young part, but fuck it, if it seems to work, I say go with the flow.

Posted by: Burner02

like goob said.
oh..and dinners with the gir's parents are ALWAYS interviews. so what if she's a bit younger than you...treat her well, and see how it turns out.
it sounds like this isn't just somebody u wanna jump-n-dump...so be good.
Instead o dinner...how about dessert instead? Will be a bit less 'formal' and less stressful.

Posted by: AKIRA

Quote:

Originally Posted by Burner02

like goob said.
oh..and dinners with the gir's parents are ALWAYS interviews. so what if she's a bit younger than you...treat her well, and see how it turns out.
it sounds like this isn't just somebody u wanna jump-n-dump...so be good.
Instead o dinner...how about dessert instead? Will be a bit less 'formal' and less stressful.

Hah! I can imagine that shit! "Would you like to come over for dinner? ~No. But Ill come for the Brownie Surprise."

But yeah, burner, goob, I like her. Kinda wish I didnt or something cuz what if I get hooked beofre I go to school? Its 3 hours away? Ah fuck it. Here I go focusing on the negative again. And this negative wont put on size.

Posted by: AKIRA

Quote:

Originally Posted by Double D

MJH's Frech presses they looked like a combination of OH presses and a variation of a push press.

AAAAAAAAAAAAAAAAAAAAAAAAAAAHHAHAHAHAHAHAAHHA:roflm ao:

YES ! Its exactly what I thought when I watched it! Its so funny to see me, you, and repro ALL think the same thing. You got 3 lifters all saying what it LOOKS like, youd think, if you were him, youd work on form cuz...well, how can you miss the flaws??????

Posted by: AKIRA

Quote:

Originally Posted by AKIRA

Active Stretched (threw in lats today)

Warm ups..
Bridges w/feet on ball (isometric)
Regualr Planks
Single Legged Squats

ATG Squats
The bar for 6 reps
135lbs for 6 reps
185lbs for 6 reps
235lbs for 4 sets, 6 reps (2:30 RI; CAKE)

Standing OH DB Press
30lb DBs for 10 reps
40lb DBs for 10 reps
60lb DBs for 3 sets, 8 reps (2 min RI)

DB Row
110lb DBs for 3 sets, 10 reps (90 sec RI)

Flat DB Press
110lb DBs for 3 sets, 10 reps (90 sec RI)

DB Shrugs (straps)
120lb DBs for 3 sets, 8 reps

Static Stretched

Ok do you guys come back to your last week's entry and think of what to do next?

Well, since my back has been touchy, I am thinking about caution, but this is my last week. My plan was to do 6 sets of 4 reps with heavier weight, but I cant go that much heavier! I mean, I dont know, but thats the point. I am going to just have to have a screwy day and stop when I feel pain.

Get ready for some odd looking set numbers..

Posted by: goob

I reckon you go for a random day. I do these once in a while. Basically, you go in without a plan, and just do what the hell you feel like, throwing in more unusual movements into the bargain - like squat presses.

Random workouts can be a lot of fun as a one off.

Posted by: AKIRA

Active Stretched

Warm ups..
Back Extensions on ball
Reverse Crunches on bench, some were twists

ATG Squats (here we go

)
The bar for 6 reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 reps
245lbs for 4 reps
265lbs for 3 reps (~1:30RI up to here)
285lbs for 2 reps
295lbs for 2 reps
315lbs for 2 reps
325lbs for 2 reps
335lbs for 2 reps (2 min RI

)

*I am going ot jump in here and describe this. This is the heaviest Ive gone since even way before my injury. This is with perfect form, all the way down, no straps, no belts, just pure, raw....FEAR. Yes, I was scared shitless this whole time. 335lbs? It was easy, but form was starting to fade. I saw a little bending over and my core was no longer tight, so fuck this, 335lbs is good for me! Not bad for a guy with herniated disk.

Static Stretched lower back

Standing OH BB Press
The bar for 10 reps
65lbs for 10 reps
95lbs for 8 reps
135lbs for 6 reps (heavy?)
185lbs for 4 reps (I cant do 6 sets of this)
175lbs for 3 reps (uhhh, nope cant do this either)
145lbs for 3 sets, 4 reps (2 min RI for the first 2 failed attempts; 60 sec on the 145lb sets)

DB Row
120lb DBs for 3 sets, 8 reps (90 sec RI)

DB Flat Bench Press
120lb DBs for 3 sets, 8 reps (90 sec RI)

Calf Press on Super Seated Leg Press
1 plate on each side for 8 reps
2 plates on each side for 2 sets, 10 reps (45 sec RI)

Tibialis Press on same machine
1 plate on each side for 2 sets, 10 reps (45 sec RI)

Static Stretched

I wonder if I am in a great mood today cuz of how I woke up. I got one of those alarm clocks that can play CDs, so last night I thought, "hmm, why not wake up to the Real World by Matchbox 20?" I love that song and whatdoyaknow, I woke up smiling. Ever fucking done that? I am sure its not often..

Anyway, it wasnt too much of a surprise that I was spent when I got to shoulders. I was going to do 6 sets of 4 reps of 185lbs.

Yeah keep dreaming dickface.

Rows and Presses were a bit heavier with 8 reps instead of 10, but I didnt touch the rests.

No pain today. Thank fucking god.

Posted by: ReproMan

Hooray for boobies!!!!

And squats.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

M.J.H. has a vid of doing a set of them in his journal with PERFECT form.

Oh snap

Posted by: AKIRA

Hahah Im kidding.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

Hahah Im kidding.

No, you're not

Posted by: Stewart20

oh and since when did you get so strong on your lifts? It seems only a couple of weeks ago you were afraid of this and scared of that, and now all of a sudden you are like superman in here. Is there something you wanna tell us? Are you on a cycle??

But seriously, there is some good stuff going on in here lately, keep it up man

Posted by: Burner02

good job on the lifts!
oh...it's a mental thing why you woke up the way you did.
U have to tell yourself to get up in a good mood. Do what you have to do to prep the night before...4 you...the thought of waking up to a good tune works.
If u dread having to wake up...then that's the kind of morning u are gonna have. if u go to bed knowing that you are going to wake up with energy and enthusiasm...then you will. Set your mind and achieve it.

heh...only u woulda gone the route of the brownie surprise answer...

Ok...so if u like her...then explore it. U may get his by a bus tomorrow...don't waste a moment on a 'what-if'...
u may think it's BS...but take it from someone who nearly had his life force prematurely separated from his body...don't waste an opportunity.
(and get pics)

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

oh and since when did you get so strong on your lifts? It seems only a couple of weeks ago you were afraid of this and scared of that, and now all of a sudden you are like superman in here. Is there something you wanna tell us? Are you on a cycle??

But seriously, there is some good stuff going on in here lately, keep it up man

To tell you the truth, this was the first time I went to the gym thinking of getting some numbers, not worry about reps, have adequate (jesus christ, sp?) rest, and focus on form. Ive just always held back really in the light of fear, but today I wanted to do my best before I do this cut.

If I started to feel pain at 185, I wouldve stopped. I did this until I felt pain or fatigued, whichever came first. I wasnt going for a max, but while were on that, the max in my sig is bogus Id say. I dont remember how low I went and if I used proper form.

Ive always had the strength just not the will or the balls.

Burner
Thats really good advice, man. It really is and yet, I am a "what if" thinker. I just always want to be prepared for the worst, but I then tend to focus on it. Its really shitty.
The happiest moments of my life were of times when I wasnt thinking. Now if I can just get to do that more often!

Posted by: Burner02

it's a matter of 'training'. I was listening to a cd, and the guy makes a point. You have to train yourself to be a winner, as well as you have to train yourself to be a loser. Might as well train to be a winner.
It takes a while.
your car has a cd player...if u spend more time there than other places that u can just listen to things, (which is what I do) get some self-motivational cd's form the library. (I've been doing this for a few months now.) so..instead of cranking up the tunes, thinking u are a rock star...enroll into 'mobile U' and make the most of your time.
I listened to a great course by Zig Ziggler, Anthony Robbins, Craig Forte.
maybe get those or things like it...and break your current mind set.
Trust me...it helps. Oh..and it's not a quick fix...it's something u work on...continually.

so...u CAN do that more often. U just have to retrain your thought processes...

Posted by: ReproMan

Quote:

Originally Posted by Stewart20

oh and since when did you get so strong on your lifts?

He's even stronger, he just doesn't know it.

I'd say the bench number in his sig is bogus too. Only I think it's higher. I met up with him and spotted him when he hit that, and it was all chest and triceps, using perfect "bodybuilding" form. A little technique and that number is closer to 400.

Strong ass mo-fo.

Posted by: AKIRA

True Story.

Now let me cook some eggs.

Posted by: Burner02

when's the next date?
I just had one last night...hoping for a second..thrid...so-on...

Posted by: AKIRA

Tomorrow. Going to see Die Hard and then maybe Fridays.

Did you know Die hard is rated PG-13? John McLain is funny for his vulgar humor. Not to mention, the violence will be toned down.

OH, I found out something about this girl I did not like. She doesnt like giving head.

Its NEVER good to hear that. I think shell still do it, but how good do you think it will be?

Everyone knows, that a girl that gives good head is so hard to "send back." Ive gotten a great blow job, by 2 people...ever.

Posted by: Burner02

who told you this???
and...what if she just didn't like that guy....like youve never given your best effort to a girl????
How about...if you get into that situation...find out on your own and go from there....remember: she's only 18...if she's a champ at it...that might be cause for some concern...
and...just as a woman can show her bf how to be better at sex...the same can be applied to them...
and...if u like the girl as you say you do...what's a lousy bj at the begining got to do with anything?
If somebody is bad at something...they can only get better...

Posted by: AKIRA

Youre preaching to the choir on that one. I didnt like to hear her stern position on it, but I know if she likes a guy enough, shell do it.

I just got a lil make out session with her. Got instantly hard. Then I pressed her against it.

Posted by: Gazhole

Quote:

Originally Posted by AKIRA

Tomorrow. Going to see Die Hard and then maybe Fridays.

Did you know Die hard is rated PG-13? John McLain is funny for his vulgar humor. Not to mention, the violence will be toned down.

Come on man, McLain is an old man now! Cut him some slack :P.

Quote:

Originally Posted by AKIRA

OH, I found out something about this girl I did not like. She doesnt like giving head.

You never know, she might be doing that thing where girls say they hate something just so they dont look come off as slutty in any way to their friends.

If not, who better to instruct her than you?

Im not saying you chugg a lot of dick, just that you know what you like.

Posted by: ReproMan

Quote:

Originally Posted by Gazhole

Im not saying you chugg a lot of dick, just that you know what you like.

Posted by: AKIRA

"chugg"

Posted by: Malley

Hey you better stop drinking budwieser.....that shit will give you a gut now!

Posted by: AKIRA

Active Stretched

Warm ups...
Bird Dogs (various ways)
Floor Bridges on hands (only thing that works anymore)
Wide Grip Pullups

Weighted Chin ups
90lbs for 6 sets, 4, 4, 4, 3.5, 4, 3.5 (2-2:30 RI; straps used on last 2 sets)

Skipped SLDLs

Unilateral Leg Press
6 plates on each leg for 3 sets, 8 reps (90 sec RI)

Hamstring Curl
125lbs for 3 sets, 10 reps (60 sec RI)

Behind the neck BB Shrugs
225lbs for 2 sets, 10 reps (45 sec RI)

Static Stretched

I am a little surprised on the chins. I thought I could do it all, but nope. Maybe it was lack of sleep?

With my back being quirky, I skipped SLDLs for the heavy conventionals coming up.

Unilaterals were cake. 6 plates...I guess it depends on which prong I put them on, cuz last week 6 plates was tough.

Curls were easy too. Threw in shrugs with a barbell for some variety.

Decent day. Neutral.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Hey you better stop drinking budwieser.....that shit will give you a gut now!

I havent gotten drunk since last Sunday. It feels good to go out and only have a couple of beers and not get tanked. I honestly felt like an alcoholic last monday when I was recovering from Sunday.

I was told I had nice eyes last night.

Repro didnt think the girl that said it was pretty. I wouldve fucked her, but ah well.

Posted by: Malley

Repro likes to take pictures of himself taking a shit. You going to listen to a guy like that? haha

Just kidding Repro....

Posted by: goob

Quote:

Originally Posted by AKIRA

Repro didnt think the girl that said it was pretty. I wouldve fucked her, but ah well.

No it dose'nt. In fact, it's pointless. I'm all or nothing. I much prefer all.....

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Repro didnt think the girl that said it was pretty. I wouldve fucked her, but ah well.

Oh I didn't say I wouldn't fuck her, just that she wasn't all that attractive.

Quote:

Originally Posted by Double D

Repro likes to take pictures of himself taking a shit. You going to listen to a guy like that? haha

You make a good point.

Posted by: Malley

I need to get to Florida and get my drink on with you crazy basturds!

Posted by: goob

Amen to that....

Posted by: ReproMan

Quote:

Originally Posted by Double D

I need to get to Florida and get my drink on with you crazy basturds!

Quote:

Originally Posted by goob

Amen to that....

Hell yeah!!

We defintely make the most of the little we have to do here, that's for sure.

Posted by: AKIRA

Hah! Speaking of which, that girl that I said was cute (that I wouldve fucked), she came back over right after you farted and I blamed it on her.

I said "jesus christ, that was you! it had to be, you just came back from the bathroom!! what did you do? Miss?"

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Hah! Speaking of which, that girl that I said was cute (that I wouldve fucked), she came back over right after you farted and I blamed it on her.

I said "jesus christ, that was you! it had to be, you just came back from the bathroom!! what did you do? Miss?"

That fart was brutal.

Posted by: AKIRA

I said to Morganin the midst of my recent accusation: "do you think Mark knows that were still talking about his fart?"

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

I said to Morganin the midst of my recent accusation: "do you think Mark knows that were still talking about his fart?"

Someone had to, that thing was epic.

Posted by: AKIRA

After my workout today, I had to go get some protein mix. It was 9:30am and no muscle shop was open?! Jesus christ, so I went home and made an egg salad.

Why wouldnt a muscle shop be open earlier? I mean, one of the hot hours at a gym are 7-9am...and where do you think people will go right afterwards?

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

After my workout today, I had to go get some protein mix. It was 9:30am and no muscle shop was open?! Jesus christ, so I went home and made an egg salad.

Why wouldnt a muscle shop be open earlier? I mean, one of the hot hours at a gym are 7-9am...and where do you think people will go right afterwards?

I know, he closes at 6 now also so I have to rush over there after work.

Posted by: AKIRA

Active Stretched

Warm ups..
Pendelums
Rope Crunches (heavier {87.5?})
Series of woodchops

Barbell Bench Press
135lbs for 5 reps
185lbs for 5 reps
225lbs for 5 reps
245lbs for 4 reps
275lbs for 4 reps
315lbs for 6 sets, 4, 4, 3, 3, 3, 3 (2-2:30RI)

Spider Rows
2 plates for 2 sets, 6 reps
3 plates + 35lbs for 3 sets, 8 reps (2 min RI; straps used on 2nd & 3rd sets)

Leverage Squats
2 plates + 25lbs for 3 sets, 10 reps (90 sec RI)

Reverse Hyperextensions
BW for 3 sets, 12 reps (45 sec RI; PAIN)

Static Stretched

My bench numbers seem fine to me.

I remember when I was scared of doing heavy weight. Like, I wouldnt even try it and today, when I got under my 3rd or 4th set, I was thinking of how much heavier my weight has gotten and I dont even care.

Spider Rows were tough. I knew they would be after the bench. I dont even think I was getting full rom.

Lever Squats winded me.

The extensions hurt my back in my disk area. I do these on a ball...on a bench and when I flexed my hips, I guess the ball pushed into my stomach and that put pressure on my disk.

This sort of shit is still around so I am thinking I am not going to have a heavy Conventional Deadlift day.

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Barbell Bench Press
135lbs for 5 reps
185lbs for 5 reps
225lbs for 5 reps
245lbs for 4 reps
275lbs for 4 reps
315lbs for 6 sets, 4, 4, 3, 3, 3, 3 (2-2:30RI)
My bench numbers seem fine to me.

Bout fucking time!!!

Good shit dude.

Posted by: goob

Fucking hell, you're one strong mo-fo.

Posted by: AKIRA

Thank you. I have always dreamed of 405lbs, but got a long way to go for that one.

Posted by: Malley

I hate you and your bench numbers!

Posted by: AKIRA

Active Stretched

Warm ups...
Ab Rollout on Ball
Dumbell Woodchops, both ways, both sides
Single Legged RDLs

Conventional Deadlifts :angel:
135lbs for 8 reps
185lbs for 6 reps
225lbs for 6 reps
245lbs for 4 reps
275lbs for 3 reps(2:30RI from this set back)
315lbs for 3 reps (started staggered grip)
335lbs for 2 sets, 3 reps (3 min RI)

DB Walking Lunges
50lb DBs for 3 sets, 5 steps each for each leg (90 sec RI)

Skipped OH Presses

Weighted Wide Grip Pullups
45lbs for 3 sets, 8, 8, 6, Rest Paused, 1 (90 sec RI)

Static Stretched the shit out of shit

I had more! I did, I swear! But fuck it. I noticed I was about to lose form on the deads, so thats the heaviest Ill go for a while.

Threw Lunges back in and will continue to do them during the cut.

I took out OH Presses cuz last time I deadlifted, I also did these and thats 2 problematic exercises for someone with a herniated disk.

Pullups might had been a tad heavy, but I was proud of today, so who cares. I didnt walk out on crutches or with pain, so today was a success.

Posted by: AKIRA

Ok, now I am going to cut. I will either change back to a horizontal/vertical split or do Stewart's first suggestion...ill have to look back at it, but it sounded effective for cutting.

Now, what I dont know what to do is...well, what was discussed in other replies and thats metabloic work or going as heavy as you can while adding cardio.

Ive got too many things in my mind like going heavy but keeping rests short, adding cardio, but keeping rests long...

I dont know which would be optimal.

My goal will belike Repro's...try to maintain strength or even gain some while cutting.

Ending weight: 219lbs

Posted by: goob

Great fucking pull ups!!!

Posted by: Witchblade

Great fucking lifts!!!

Posted by: AKIRA

They usually are.

Thanks!

Conventionals are done for now. Ive put my back to the test with those, so I can give them a break. I will substitute Dumbell Romanians instead while I cut.

I find that doing different exercises, along with some familiar ones, helps me stay on course, thus keeps me interested in my goal.

Bench might be ditched too...at least Flat Bench will...

Posted by: Gazhole

Pullups and Deads look really strong!

Rockin stuff!

Hows things, Akira-Dude?

Posted by: AKIRA

Here comes the cut...

Not that I want an arguement in my thread, but a few pages back, theres talk about how one should train when theyre cutting. "Metabolic work" and such...

I really dont know what to do, but I went shopping today and while I was picking up some good food, I was thinking about how I should train. So people speak up again, since I am not training until its established, I will be all over this shit. (I guess someone should update the stickies, huh)

Wanna know what I bought?
fat free cottage cheese
4 packs of albacore tuna
"light" hellmans mayonaise (wont use much)
natures own 100% whole grain bread (a slice is 50 calories!)
2lbs of salmon
ground pork
fat free mozerlla
gallon of skim milk
"light & healthly" no pulp tropican OJ (for vitamin C really)
brown rice
"light and fit" danon yogurt packs

What I already have...
skinless boneless chicken breasts
Quaker Oatmeal (cant get more basic than this)
broccoli
asparugus
cantelope (sp?)
"light & fit" danon yogurt can (for the cottage cheese)
Eggs
lean ground beef

Suppplements...
Fish Oils
Herbal Burn
Green Tea Extract
2 jugs of Syntha 6 (1 cookies & cream and 1 chocolate)
multivitamin
I will get Stimurex when I get more cash (store owner will sell me this since I am a repeat customer)

Thats basically it. Ill do the best with what Ive got for now. I will get some lean red meats, but I know mommy will get some, plus I dont know whats perfect.

As far as calories go..heh, I dont know. Ill have to think about where I was, where I am, and where I will go first...

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Here comes the cut...

Not that I want an arguement in my thread, but a few pages back, theres talk about how one should train when theyre cutting. "Metabolic work" and such...

I really dont know what to do, but I went shopping today and while I was picking up some good food, I was thinking about how I should train. So people speak up again, since I am not training until its established, I will be all over this shit. (I guess someone should update the stickies, huh)

Wanna know what I bought?
fat free cottage cheese - good
4 packs of albacore tuna - good
"light" hellmans mayonaise (wont use much) - ok
natures own 100% whole grain bread (a slice is 50 calories!) - high fructose corn syrup? if so, not good
2lbs of salmon - good
ground pork - not ideal
fat free mozerlla - i probably skip this
gallon of skim milk - I'd skip this too
"light & healthly" no pulp tropican OJ (for vitamin C really) - probably too much sugar for a cut
brown rice
"light and fit" danon yogurt packs - not high enough protein to cal ratio, sugar too

What I already have...
skinless boneless chicken breasts - good
Quaker Oatmeal (cant get more basic than this) - good
broccoli - good
asparugus - good
cantelope (sp?) - eat sparingly
"light & fit" danon yogurt can (for the cottage cheese) - If ya need it i guess it's ok, still some sugar though
Eggs - good
lean ground beef - good

Suppplements...
Fish Oils
Herbal Burn
Green Tea Extract
2 jugs of Syntha 6 (1 cookies & cream and 1 chocolate)
multivitamin
I will get Stimurex when I get more cash (store owner will sell me this since I am a repeat customer)

Thats basically it. Ill do the best with what Ive got for now. I will get some lean red meats, but I know mommy will get some, plus I dont know whats perfect.

As far as calories go..heh, I dont know. Ill have to think about where I was, where I am, and where I will go first...

Obviously I'm no pro but those things jump out at me. Anyone that knows what they are talking about want to chime in??

Posted by: AKIRA

ALBACORE TUNA (2 OZ, 3.5 SERVINGS IN A PACK)
CAL 60
FAT 1G
CARB 0
PRO 13G

CHICKEN BREAST (4OZ, SKINLESS/BONELESS)
CAL 120
FAT 3G
PRO
25G

COTTAGE CHEESE (FAT FREE; 1/2 CUP)
CAL 80
FAT 0G
CARB 8G
PRO 12G

FISH OIL (1200MG; 2 SOFTGELS)
CAL 25
FAT 2.5G
CARB 0G
PRO 0.5G

LARGE EGG
CAL 70
FAT 4.5G
CARB 1G
PRO 6G

Mayonnaise (light; 1 TBSPN)
CAL 40
FAT 4.5G
CARB <1G
PRO 0

OATMEAL (1/2 CUP)
CAL 150
FAT 3G
CARB 21G
PRO 5G

OJ (TROPICANA'S LIGHT & FIT; 1 CUP)
CAL 50
FAT 0G
CARB 0G
PRO <1G

PEANUT BUTTER (SMART BALANCE OMEGA'S CREAMY; 2 TBSN)
CAL 200
FAT 17G
CARB 6G
PROTEIN 7G

REDUCED FAT (2%) 1 CUP
CAL 130
CARB 13G
FAT 5G
PRO 9

SKIM MILK 1 CUP
CAL 90
CARB 13G
FAT 0G
PROTEIN 9G

SYNTHA 6 (1 SCOOP)
CAL 200
FAT 6G
CARB 14G
PRO 22G

WHOLE GRAIN BREAD (1 SLICE)
CAL 50
FAT 1 G
CARB 11G
PRO 3G

YOGURT (DANON'S LIGHT & FIT;1 PACK, 113G)
CAL 45
FAT 0
CARB 7G
PRO 4G

As you can see, some items arent as bad as you might think.

HFCS is very limited...in fact, there might be none.

The sugar enriched items will be used sparingly except the skim milk.

By teh way, speaking of milk...

I found some organic fat free milk...and comparing it to the fat free skim milk, other than the ingredients, there was NO nutrional difference other than 1 g of carb. ONE. I dont understand the Diet forum moderator's hard on for this shit.

Posted by: goob

Taking this cut pretty seriously eh? Good to see, you'll reap the results.

Man, outside of whats reasonably healthy, I know nothing.

Are you giving up drinking while cutting?

Posted by: AKIRA

Ehhh, well ive been good with the drinking already. And I believe my bulk was a failure due to my bodytype. It was too clean. This cut should be easier, but just lousy.

Tomorrow is when it starts, I already got some brown rice and salmon cooked. Marinated some chicken breasts yesterday, so the foundation has been set.

The only thing I keep coming back to is training...

I looked back a few pages and saw the discussions of Double, Stewart, and Repro and they all make sense.

Stewart says to go as heavy as possible, but cut back the volume. He says if you keep the exercises in the same quantity, Id get burnt the fuck out, so keep the workouts high intensified, but shorter.

Double says to add metabolic work along with high intensity.

Repro has a mix with an addition of cardio.

I think I noticed from when I did the half ass cut is the shorter rests were killer. 30 sec RIs made me more out of breath than some cardio workouts ever will. However, if rests are shorter, than intensity will suffer.

Cow made a suggestion about doing 8 sets of 3 reps of some high intensity. That seems possible, but still.... Theres just too many ideas and not enough foundation. I cant start a workout without a plan.

Posted by: ReproMan

The drinking is key with me. I just can't do it and be healthy. I started having a few drinks over the past 2 weeks and it's fucking my training and my diet up. Back on the wagon for me....

Posted by: goob

Quote:

Originally Posted by ReproMan

The drinking is key with me. I just can't do it and be healthy. I started having a few drinks over the past 2 weeks and it's fucking my training and my diet up. Back on the wagon for me....

So how long will you stay on the wagon for? Weekends must suck, without getting hammered?

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

Workout A
overhead press 4x8
chinups 4x8
db bench 3x10-12
rows 3x10-12

workout B
squats 4x8
SLDL 4x8
hack squats 3x10-12
hamstring curls 3x10-12

workout C
bench press 4x8
barbell row 4x8
pullups or pulldowsn 3x10-12
DB shoulder press 3x10-12

workout D
deadlifts 4x8
front squats 4x8
leg press 3x10-12
glute ham raises 3x10-12

Or something like that, I think it hits your need for 2 leg days and gets in squats and deads for you. What do you think?

Ok I quoted Stewart's original idea and will go from there. Its a good template and now that my legs have got some size and strength back, theres no need to add a leg workout to each day. This template has 2 days, so Ill run with that.

First thing I thought of for this cut was volume vs. rest vs. cardio. If cardio is going to be done, how much is needed? How low are the rests? Can they change? I think they can.

I actually thought of doing a 4x6 rep scheme for the first 1-2 exercises for max strength. I dont know how well Ill do with the calorie decrease, but well have to see.

Now, the rests will be shortened as well. I am thinking of going to 60 sec. for the 4x6 rep scheme. After a while, this will go down to 45sec, then 30.

The next 1-2 exercises will be a 3x10 rep scheme with a 30 sec rest.

Any isolations after that will be 30 sec & below.

There will be 3 compounds and maybe isolations.. heres an idea:

Squats
Lunges ~or~ step ups
Calves

Incline bench
Alternating DB Press ~or~ dips
DB Row

RDLs
Sumo-Style Leg Press ~or~ Good mornings
Leg Curl ~or~ reverse hypers

Standing Alternating OH DB Press
Pullups
Seated Row

If you notice, the 2 leg days only have 2 compounds each. I seriously dont want this, but there are no glute-ham raises at my gym nor can I create one while making it effective. Not to mention, RDLs feel easier on my back than Conventionals so Ill be dropping them for a while. I steer clear of Sumos cuz that was the exercise that shifted to the next stage of my back injury.

However, hams, glutes, quads are all worked in every leg compound. Squats being quad dominant, deads being ham dominant. I also want to throw in calves more, but who knows. Theyre not needed.

On the upper days, there will be some isolations, I am sure, like shrugs, arms, maybe even calves.

Each day will have core work, as that wont be a change. I might actually step it up a notch.

Cardio after lifting days maybe 30minutes or less. The workout will be a bitch for the first 3 weeks, so on lifting days, I will be spent. On 2 days, I will be doing just cardio.

Feedback will be appreciated...if anyone cares.

Posted by: AKIRA

07/08/07 Meal 1
OATMEAL (1/2 CUP)
CAL 150
FAT 3G
CARB 21G
PRO 5G

SYNTHA 6 (1 SCOOP)
CAL 200
FAT 6G
CARB 14G
PRO 22G

FIsh Oil (2)
20 calories

Blueberries?

3 Hard boiled eggs
cal 60
carb 0
Fat 3.5g
Pro 5g

Totals cal 550+; Fat 21.5g; carb 35g; Pro 42g

Meal 2
YOGURT (DANON'S LIGHT & FIT;1 PACK, 113G)
CAL 45
FAT 0
CARB 7G
PRO 4G

Meal 3
1lb of Salmon
Cal 250
Fat 12g
Pro 40g

Brown rice (3/4 cup prepared)
Cal 150
Carb 32g
Fat 1g
Pro 3g

Total Cal 400; Fat 13g; Carb 32g; Pro 43g

Meal 4
Syntha 6 2 scoops
Cal 400
Carb 28g
Fat 12g
Pro 44g

Meal 6
OJ (TROPICANA'S LIGHT & FIT; 1 CUP)
CAL 50
FAT 0G
CARB 0G
PRO <1G

1/2 serving ground pork + 1/2 serving lean ground meat
Lean Beef
Cal 85
Fat 4g
Pro 11.5g

Pork
Cal 90
Fat 2g
Pro 17.5g

1 slice American cheese
cal 80
Carb 0g
Fat 7g
Pro 4g

2 slices of Nature Own bread
Cal 100
Fat 2g
Carb 22g
Pro 6

Tbsp Ketchup
Cal 15
Carb 4g

PEANUT BUTTER (SMART BALANCE OMEGA'S CREAMY; 2 TBSN)
CAL 200
FAT 17G
CARB 6G
PROTEIN 7G

Total cal 420; 32g Fat; 47g Pro; 32g Carb

Meal 7

COTTAGE CHEESE 1.5 cup
CAL 240
FAT 0G
CARB 24G
PRO 36G

YOGURT (DANON'S LIGHT & FIT;1 PACK, 113G)
CAL 45
FAT 0
CARB 7G
PRO 4G

SKIM MILK 2 CUPs
CAL 180
CARB 26G
FAT 0G
PROTEIN 18G

Fish Oils (2)
Cal 20
Fat 2g
Pro 1g

Total cal 485; carb 57; fat 2; Pro 55

DAILY TOTAL 2300 carb 191; fat 80.5; pro 235g

Calories are too low. Tomorrow will be better, but I am working out too. Some milk with the protein shakes would be suffice. I added the milk at the end to make up for calories.

Posted by: AKIRA

Active Stretched

Warm ups..
Extensions on Ball
Dragon Flags
Reverse Oblque Crunches on Bench
Planks
Scarecrows

Incline Barbell Bench
The bar for 8 reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 sets, 6 reps (90 sec RI)

Alternating Flat DB Press
40lb DBs for 10 reps
60lb DBs for 4 sets, 6 reps (75 sec RI)

Supported on SELF DB Rows
65lb DBs for 3 sets, 10 reps (30 sec RI)

DB Hammer Curl
30lb DBs for 2 sets, 12 reps (30 sec RI)

DB Shrugs
75lb DBs for 2 sets, 12 reps (30 sec RI)

Elliptical
3 min of 115 strides/min
6 sets of 145-163 strides/min
6 sets of 115-125 strides/min
2 min of 120 strides/min

Treadmill for 12 min

Static Stretched

Herbal Burn + Green Tea Extract before & after workout

Total trip time: 1 hour 20min (lifting was 30 min)

Well!!!!! Uhhh hmm.

Today was...

a good start.

My abs were screaming...

The inclines were going to fail on the very last rep. Seriously, this shit was hard. Lots of burning.

The alternating was easy. 70s here I come.

DB Rows were getting harder...running out of breath. 70s here I come...

Hammers were hard as fuck! Shrugs...jesus, I was so tired.

HR after cardio was 144. I got a bridge to walk in a couple of hours too.

Posted by: Malley

Hows the cut coming along?

Posted by: AKIRA

2nd day. And I am already aggravated. Today might be a bit better cuz of the addition of more calories, but its too early to tell.

I can already feel cravings... Like as I was cooking my 2nd serving of oatmeal, I was thinking of getting a fried chicken sandwich. Luckily, now that I am full I dont give a shit.

Thats the key.

Posted by: Witchblade

Just remember it's not called a sexpack for nothing.

Posted by: AKIRA

True Story

Posted by: AKIRA

Active Stretched

Eliptical
3 min
4 sets of Lvl 3; 158-168 strides/min for 1 min each
Same Lvl for 115-125 strides/min for 1 min each
5 sets of Lvl 4; same strides
Same Lvl for same recovery strides
4 sets of Lvl 5; same strides
Same Lvl for same recovery strides
3 min

Treadmill
2 min
5 sets of 4.0 w/3.5 in between each minute
2 min

Static Stretched

Getting faster, slowly.

I walked up and down a bridge yesterday for 30 min. Shins feel ok. WHich is why the treadmill seemed so easy. I dont want my shins to tear apart, so I HAVE to be careful.

Posted by: Stewart20

I know it must seem like I am really trying to push this around here, but I am completely in love with the 8x3 scheme with a manageable rest period. I love it cause you get to lift heavy weight, without overly taxing yourself (for the most part) and you are still falling in a hypertrophy rep range with the 24 total reps, while also working on a strength component as well.

The 4x6 you did works too, but I think as you go on in your cut, doing 4 sets at 6 reps will become harder and harder, whereas, if you know you are only going to 3 reps per set, you can put in more of an effort on each set.

Let's look at your example. You did incline bench for 4x6 at 225. If you kept the same 90 second rest intervals and did a 8x3 scheme, I bet you could have lifted 245-250 for the 8 sets, and if you didn't make it, just carry the weight to the next workout until you get all 8x3.

I am also in love with varying my rep ranges during the same workout. I have been doing 8x3, then a 5x5, then a 3x8. I have also been cutting my calories somewhat lately, probably not so much as you are, but I have been eating less and I find that these workouts go pretty quickly with these parameters, and I also find I am able to recover well enough from them to hit muscles again in 4 or 5 days, and I have done ok on the 8x3s as well, with increases every workout.

I mean, I did a lower workout on Sunday with 6x3 deadlifts at 375 pounds, and was still able to come back yesterday and do a pull workout and make increases on all the exercises, all with this slight calorie deficit, so I am doing something right (so far).

See, I do care

Posted by: goob

Akira + Cardio =

For some reason I've got a funny mental picture of you battering the Epilitical......

Posted by: AKIRA

Ok this cutting diet sucks. Yesterday's workout day came just under 3k calories, which is ok, but I am constantly pissed off...and I have cravings like a motherfucker. You NEVER know how codependent on fried foods or sweets you are until you X them out! This is prolly withdrawl I am going through. Even as I am typing this, I am fighting off a headache I got that came about when I started eating my 2nd serving of chicken and rice today.

Its pretty easy nonetheless, I just dont enjoy it. Since I am an ectomorph, I dont know how long Ill do this for, but my goal, again, is to see a six pack without flexing. I dont know what weight or BF% that will be. I dont think anyone could know until they do it.

I can stick through this. When KelJu did that no masturbation for however long, I lasted 17 days, so I believe that Ive got discipline in me. One plus to all this is that since I have cooked food for my days at work, I havent spent ANY money on lunches.

Quote:

Originally Posted by Stewart20

I know it must seem like I am really trying to push this around here, but I am completely in love with the 8x3 scheme with a manageable rest period. I love it cause you get to lift heavy weight, without overly taxing yourself (for the most part) and you are still falling in a hypertrophy rep range with the 24 total reps, while also working on a strength component as well.

The 4x6 you did works too, but I think as you go on in your cut, doing 4 sets at 6 reps will become harder and harder, whereas, if you know you are only going to 3 reps per set, you can put in more of an effort on each set.

Let's look at your example. You did incline bench for 4x6 at 225. If you kept the same 90 second rest intervals and did a 8x3 scheme, I bet you could have lifted 245-250 for the 8 sets, and if you didn't make it, just carry the weight to the next workout until you get all 8x3.

I am also in love with varying my rep ranges during the same workout. I have been doing 8x3, then a 5x5, then a 3x8. I have also been cutting my calories somewhat lately, probably not so much as you are, but I have been eating less and I find that these workouts go pretty quickly with these parameters, and I also find I am able to recover well enough from them to hit muscles again in 4 or 5 days, and I have done ok on the 8x3s as well, with increases every workout.

I mean, I did a lower workout on Sunday with 6x3 deadlifts at 375 pounds, and was still able to come back yesterday and do a pull workout and make increases on all the exercises, all with this slight calorie deficit, so I am doing something right (so far).

See, I do care

I was hoping youd chime in. Cow mentioned a 8x3 rep scheme a hundred years ago with a 30 sec RI. I actually plan on getting down to that, but 90 sec is a bitch even now. 225lbs on an incline should be child's play, but I havent done incline in quite sometime, so that along with a calorie deficit, plus shorter rests would result in some struggling workouts.

But in responce, the 4x6 will be traded for 6x4 next week and then 8x3. Then I might stay with it and shorten the rests. 8x3 with a 90 sec RI may make my workouts longer... And I dont like that.

Quote: