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

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K.i.s.s.

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Posted by: tallcall

Quote:

Originally Posted by AKIRA

goob, oh, I hardly ever mix them ALL up.

tallcall, thanks man. Hearing you say that someone(s) believes in me makes me feel valuable.

Truth be told, this anxiety stems from not believing in myself. My parents never challenged me and I never got pushed into something that as a kid youd hate, but as you grow up, you respect. For instance, my parents never said shit to me about taking my SATs. Not trying to pass the buck WHATSOEVER. There were just some things that I was never made aware of that I should make important nor did I ever get reconogition for talents that I showed.

Even though I never met you guys in person, I still think of you and Repro as friends, and friends deserve some words of encouragement sometimes (maybe even some inspiration

).

Anyways, I know you're going to go over there to UF and do great! Just remember man, Repro and I believe in you, and I hope you will too.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/hip abduction
Planks w/arm extended (out of breath?)
Scarecrows
Arm circles

Incline BB Press
The bar...looking for a new grip
135lbs for 8 reps
185lbs for 8 reps
225lbs for 6 reps
265lbs for 3 sets, 4,4,3
245lbs for 2 sets, 4 reps (90 sec RI; failure)

DB Row Supported on Self
85lb DBs for 3 sets, 10 reps (60 sec RI)

Alternating Flat DB Press
85lb DBs for 3 sets, 10, 8, 5 reps (failures; 60 sec RI)

Alternating DB Hammer Curl
50lb DBs for 2 sets, 10 reps (60 sec RI; 2nd set had a RP at 8th rep)

Hise Shrugs
315lbs for 2 sets, 10 reps (30 sec RI)

HIIT..
Eliptical
5 min warm up
4 sets of lvl 10 for 30 sec @ 200+ strides, w/lvl 8 min 1 rests
4 sets of lvl 10 for 20 sec @ 200+ strides, w/lvl 8 1 min rests
5 min cool down

Static Stretched

Kind of a good day. Only cuz I got a good workout. Inclines were too heavy for 90 sec RIs? That means strength is really down.

I did DB Rows first this time with a 5lb increase. I upped the rests to compensate and good thing I did.

The alternating was a different story. I kept the intensity the same, but increased the reps and decreased the sets. Even though the rests were...the same(?), I was really winded. I shouldnt have quit at 8 on the 2nd set!!!

However, 3rd was indeed, fucked.

Curls. Yeah, the rests are up and you know why? Ill tell you why.. Its been frowned upon to add volume to arms cuz regular compounds should provide enough intensity. My arms have grown...but slower than they did when there was direct arm workouts. That being said, I am going to throw in an extra set here and there (50lb DBs killed me, but I really did just forget). Iam not going to do any...umm

Powerlifting Arm Specials, but as far as size is concerned, my arms need a little more involvement.

Hises were up. I dont know what was with me today, but I wanted to ramp up the intensity...Oh wait, I know why I wanted to...cuz I said I would last workout day!!!

Posted by: AKIRA

Oh yeah..weight is just over 209lbs.

Posted by: DOMS

Solid workout, Akira!

Maybe you should ass one (or two) supersets of EZ Bar Curls and Standing EZ Bar Triceps Extensions to your workout. That'll bust the shit out of your upper arms.

It'll only add about a minute or so (plus your RI) for a single set.

Posted by: tallcall

I like to just superset lying triceps extensions and 21's using the EZ bars, it doesn't take much time.

Posted by: AKIRA

Time isnt what the issue is..its growth. Right now though for the cut, supersetting isnt a bad idea though. Cant really grow during a cut...but I guess a pump never hurt.

Posted by: AKIRA

Active Stretched

Warm ups..
Stability Ball Rollouts
Sets of 5 full Crunches w/5 lil crunches within each full crunch

DB Marching Lunge
30lb DBs for 2 sets, 10 steps
40lb DBs for 2 sets, 10 steps
60lb DBs for 4 sets, 12 steps (90 sec RI; total steps)

Bulgarian Squats
50lbs for 3 sets, 10 reps (45-60 sec RI)

Calf Press on Leg Press
2 plates one ach side for 2 sets, 8 reps
4 plates on each side for 4 sets, 6 reps (30 sec RI)

Treadmill for 18:10, 1 mile

Static Stretched

Holy shit...burn central today. Two exercises that scream for cardio and lactic acid. The lunges burned less than the bulgarians, but jesus, those bulgairans always catch up with me. Dbs were used for lunges, a weighted bar for the bulgarians.

Calfs were higher intensity.

I was too fucked for any sort of HIIT.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Active Stretched

Warm ups..
Stability Ball Rollouts
Sets of 5 full Crunches w/5 lil crunches within each full crunch

DB Marching Lunge
30lb DBs for 2 sets, 10 steps
40lb DBs for 2 sets, 10 steps
60lb DBs for 4 sets, 12 steps (90 sec RI; total steps)

Bulgarian Squats
50lbs for 3 sets, 10 reps (45-60 sec RI)

Calf Press on Leg Press
2 plates one ach side for 2 sets, 8 reps
4 plates on each side for 4 sets, 6 reps (30 sec RI)

Treadmill for 18:10, 1 mile

Static Stretched

Holy shit...burn central today. Two exercises that scream for cardio and lactic acid. The lunges burned less than the bulgarians, but jesus, those bulgairans always catch up with me. Dbs were used for lunges, a weighted bar for the bulgarians.

Calfs were higher intensity.

I was too fucked for any sort of HIIT.

I will never do HIIT on a leg day! My poor legs can't handle that kind of advanced torture.

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

Maybe you should ass one (or two) supersets of EZ Bar Curls and Standing EZ Bar Triceps Extensions to your workout. That'll bust the shit out of your upper arms.

Is this a new technique of yours?

Posted by: tallcall

Quote:

Originally Posted by Triple Threat

Is this a new technique of yours?

...ass...bust the shit out of your upper arms...

Guys, correct me if I'm wrong, but don't asses always "bust" shit?

Posted by: Triple Threat

OK, that's a new one on me. Must be a generation gap thing.

Posted by: Triple Threat

AKIRA, any update on your recent late-night altercation?

Posted by: tallcall

Quote:

Originally Posted by Triple Threat

AKIRA, any update on your recent late-night altercation?

Yeah, is that why you're going to Gainesville? To get away from the man?

Kidding

Posted by: AKIRA

Quote:

Originally Posted by Triple Threat

AKIRA, any update on your recent late-night altercation?

I got to go to court on monday for a "doc-it" (thats how she pronounced it). My arraignment is tomorrow and neither me nor my attorney needs to show, but we have to go to this "doc-it. Judge will ask if we're ready to pursure and supposedly no, we are not. The SA hasnt given my attorney the evidence that is running against me.

Posted by: katt

I think I missed the whole story somewhere..

Posted by: Triple Threat

Here is the thread.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

Sounds like the charges are dropped to me.

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Crunch
Cable Woodchops (from up to down, then down to up)

Standing OH BB Press
The bar for 8 reps
65lbs for 6 reps
95lbs for 6 reps
155lbs for 4 sets, 6 reps (90 sec RI)

Weighted Wide & Neutral grip Pullups
25lbs for 4 sets, 6 reps (60 sec RI)

"Hammer Strength High Row" Alternating
2 plates on each side for 3 sets, 10 reps (30 sec RI)

Close Grip Bench Press
185lbs for 2 sets, 12 reps (45 sec RI; 2nd set had a RP at 10th rep)

HIIT
Treadmill
5 min warm up
3 sets of lvl 8.5 for 20 sec w/1 min lvl 3.5s inbetween
2 sets of lvl 9.0 for 20 sec w/1 min lvl 3.5s inbetween
5 min cool down

Static Stretched (still REALLY fucking sore from the lunges/bulgarians)

OHs were kinda light right? Well on the 4th set, I was fatiguing. It was breathing though. I repeatedly have trouble getting good breaths on OHs.

Pullups were more like chinups. I went up farther than usual..kinda naturally. I didnt mean to, it just happened.

Anyway, Wides came after Neutral. I normally do Wides first.

The machine had a better intensity than last time. I did them alternating, meaning one is pulled down..then as that side goes up, the other is pulled down simultaneously. Makes a difference vs. one down, then up, then the next side.

Close grips went up. I prolly coulda pushed through the 10th rep, but my fucking mind was all over the place.

Belive it or not, the HIIT was what relaxed me. It was still a little on the slow side, but 9.0 was fine. But I supposed a 200lb person sprinting away on a treadmill causes lots of shakes cuz the fucking emergency magnet came undone and stopped the treadmill at the very last seconds of the last sprint.

Today will be the last day of the ephedra (oh and I weighed 212lbs today out of nowhere?

). I am getting closer to move day..and my mother and brother are helping me move on a day that is a few days before school starts. Ya know whats causing the anxiety? Fear of being bored! What the fuck am I going to do those couple of days before school?! There are some things I can do, but they arent time consuming! Like unpack? 2 hours tops. Cook? Ugh, I know I KNOW! What the fuck is the big deal right? This is what troubles mental cases like me. The key is to keep busy when stress strikes, but with boredom on the horizon

I keep saying to myself: This is school. This is school. Not jail. Relax. No big deal. This will be better. Youll see.

Posted by: MCx2

Take your bike for a ride around campus. Check out where all of your classes are and all that bullshit. Do you have a gym up there yet? Go get signed up. You'll end up meeting people in the process. By the first week you'll already be getting invited to parties and shit.

Posted by: Burner02

Quote:

Originally Posted by AKIRA

Today will be the last day of the ephedra (oh and I weighed 212lbs today out of nowhere?

I keep saying to myself: This is school. This is school. Not jail. Relax. No big deal. This will be better. Youll see.

um....duh....cruise the sorority dorms...get to know what's around you?
c'mon, rookie!

For those of old folk..who are never gonna know what is't like to have hot, young college girls...getting drunk and...experimenting...we are gonna have to live vicariously thru you! Don't let us down! You can DO IT!

Posted by: Witchblade

You're going to watch a good fucking movie.

Posted by: tallcall

You have to film them (the parties and several of the people attending these parties) and upload the video on youtube for us. This is your mission should you choose to accept.

Posted by: Double D

Whats going on sis?

Posted by: AKIRA

Quote:

Originally Posted by Witchblade

You're going to watch a good fucking movie.

Best Post Ever

Posted by: goob

I feel your pain.

When I did Bulgarian's and DB sumo squats, the DOMS was so bad I could'nt do any sort of running for up to 3 days later.

Tip: Try a really strong black coffee after your workout - for some reason negates some of the DOMS you would get. Don't ask my why? Just works.

Posted by: tallcall

Quote:

Originally Posted by Witchblade

You're going to watch a good fucking movie.

We all like to watch good fucking movies!

Posted by: MCx2

So what's going on here? You found a place to workout at yet?? How's Gainesville so far?? Classes start? Fucked any hoochies yet? What's the score?

Posted by: tallcall

Quote:

Originally Posted by ReproMan

So what's going on here? You found a place to workout at yet?? How's Gainesville so far?? Classes start? Fucked any hoochies yet? What's the score?

You better send us some pictures too!

Posted by: MCx2

Damn, he must be having a blast.

Posted by: tallcall

Yeah, UF is one of the largest party schools in the state, and probably country, so I bet he's having a good time!

Posted by: MCx2

Quote:

Originally Posted by tallcall

Yeah, UF is one of the largest party schools in the state, and probably country, so I bet he's having a good time!

Well in the meantime I'm sure he wouldn't mind us whoring up his journal.

I'll bet he's at a killer party right now:

Posted by: tallcall

Suppose he's having another one of his "special" moments on the "throne?"

Posted by: MCx2

Quote:

Originally Posted by tallcall

Suppose he's having another one of his "special" moments on the "throne?"

ROFL, he just called me actually! He's at a Hooters about to watch UFC 74.

Noice.

Posted by: goob

Quote:

Originally Posted by ReproMan

ROFL, he just called me actually! He's at a Hooters about to watch UFC 74.

Noice.

Fuck. There's a lot worse ways to pass the time.....

Posted by: MCx2

Quote:

Originally Posted by tallcall

Suppose he's having another one of his "special" moments on the "throne?"

That's me actually...

Posted by: goob

Haha. You're smiling, but your eyes read pain. Like your pushing a baby out of your brown star....

Posted by: AKIRA

Quote:

Originally Posted by goob

Fuck. There's a lot worse ways to pass the time.....

Im still alive! I am actually getting ready to go check out this gym they have at the school. Its supposedly FREE for students! Gotta check that shit out.

I had my first day of school on Friday. Anatomy seems like a snap, but my acting classes seem awkward. I know its cuz I am not used to the whole "get up and participate" anymore. However, this teacher...jesus. He had us give massages ont he first day of class. Sorry, but after walking around in the sun, heavy a heavy ass bag of books on my back, on a bike, Id like to sit down. Great idea, but uncomfortable. I had this ugly girl give me a massage...and it wasnt a REAL massage, but a "relaxing" massage. Eh. The girl was ugly and I was self conscious about my sweat. I then had to massage her. And SHE was sweaty. God dammit. Thanks Dr. "Ralphie." I can tell he and I will have differences. The shittiest part is that he teaches TWO of my classes.

The other class I have is Script Analysis. I hate this text so far. The teacher will end up being a favorite.

Only thing left is the lab.

No hot girls in the acting classes

But there are plenty at The Swamp and Hooters. Of course, last night all I cared about was being pleasantly surprised from the fights.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

But there are plenty at The Swamp and Hooters. Of course, last night all I cared about was being pleasantly surprised from the fights.

I remember having a few good times at "The Swamp." Is that the place with nickel beers?

Sounds pretty fucking awesome so far dude. And yea, you had every right to be pleasantly surprised with the fights, they were awesome.

Posted by: AKIRA

Well I got back from looking at the school gym a lil while ago and I must say that I cant wait to get in there! Fucking place was HUGE. DBs only went up to 130s though, but fuck it, theres more than 1 squat cage!!!! FINALLY.

3 squat cages from what I saw.
Maybe 6 flat barbell benches.
Inclines AND declines.
A straight bar for pullups (i had specialized grips at the other gym)
T-bar row!!!
Dip station.
And pussy!

I am gonna try to figure out when to go tomorrow..

Posted by: MCx2

Quote:

Originally Posted by AKIRA

Well I got back from looking at the school gym a lil while ago and I must say that I cant wait to get in there! Fucking place was HUGE. DBs only went up to 130s though, but fuck it, theres more than 1 squat cage!!!! FINALLY.

3 squat cages from what I saw.
Maybe 6 flat barbell benches.
Inclines AND declines.
A straight bar for pullups (i had specialized grips at the other gym)
T-bar row!!!
Dip station.
And pussy!

I am gonna try to figure out when to go tomorrow..

Oh fuck yeah, sounds like a dream!

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Sounds like it has everything you want.

Posted by: Little Wing

was wondering if you got moved n all that already. a bit of reading answered that. i got amazing grades but grew up in one of those family situations where no one even mentions college. you're doing it now though n a lot of people here believe you will do great.

Posted by: AKIRA

Quote:

Originally Posted by Little Wing

was wondering if you got moved n all that already. a bit of reading answered that. i got amazing grades but grew up in one of those family situations where no one even mentions college. you're doing it now though n a lot of people here believe you will do great.

Thanks Little Wing, thanks everyone. I am still adjusting I suppose. I try to party when I can, but I really dont like going at it alone. I can do it, but I am trying to find my medium ground. I have met people here and there, but no one that Id like to make a habit of seeing again and again. I guess feeling lonely was gonna happen at some point eventually, but hopefully it will be gone sooner rather than later.

Posted by: AKIRA

Lower Quads..

Active Stretched

Warm ups..
60 sec Planks
Pendelums
Single Legged Squats

DB Marching Lunges
30lb DBs for 2 sets, 6 steps
60lb DBs for 4 sets, 6 steps (45 sec RI)

DB Bulgarian Squats
30lb DBs for 3 sets, 10 reps (60 sec RI)

Leg Press
2 plates on each side for 2 sets, 12 reps (30 sec RI)

Calf Press on same machine
2 plates on each side for 10 reps
4 plates on each side for 3 sets, 8 reps (30 sec RI)

DB Static Holds
100lbs for 3 sets of 30 sec

Static Stretched

WOW! THey even have a Glute-Ham Raise machine here! I finally get to try it!

I took it kinda easy...well it sure didnt feel like it.

Lunges were what felt easy, despite the rests.

Bulgarians are what killed me. God dammit, even with the time I had off with moving and such, these fuckers are always hard! With 30lb DBs, no less!

Leg Press was just thrown in to maximize some quad volume.

Calves were average.

Good first day.

I didnt really talk to anyone at all, but on some days I needs spots, well see how nice everyone is.

And I was the biggest one there.

Posted by: tallcall

Well with your personality, I'm sure you'll be able to make some good, high quality friends. You know, to get drunk with and videotape you so you'll have those memories stored away for years.

Posted by: AKIRA

Well, I trust those guys. I dont want to get videotaped being sick with people that just appear to be nice cuz I make them laugh at a bar. Quality is hard to come by...and with good reason.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Well, I trust those guys. I dont want to get videotaped being sick with people that just appear to be nice cuz I make them laugh at a bar. Quality is hard to come by...and with good reason.

Quality is like common sense, it's not so common. But the reward is pretty high.

Posted by: AKIRA

Agreed. Something else happened today that irked me.

Apparently, the girl I left at home was planning on coming up to see me today/tongiht (Monday) and stay until Wed. Well, she called me the night before to tell me about some incidents back home, but I was out with the only person I know here so I said Ill call her back. Because of this selfish decision, she said she wasnt going to come and hung up on me. She acted like a child...and shes 35!.

In any case, I woke up, went to school and thought she just needed to think it over, calm the fuck down, and still go through with what was planned. Well, no calls all day. Thinking it was cuz I was in school, I called her when school was over. 3 times. It just really messed with me. Really messed with me.

I am alone 98% of the time. If my friend Tony invites me over for a drink I am gonna go! With school and work starting tomorrow, partying time will get limited..along with time with visiting girlfriends or trips back home.

I am so fucking enraged and its completely bottled. I am a god damn mental case when it comes to this shit (you guys read my previous entries), the last thing I need right now is someone deliberatly hurting me when I am trying to stay on the right path.

I was so excited today too. God damn her. I could push her.

Posted by: tallcall

Remember man, most of us here care about you!

It just sounds like you need a hug

! (not the right emoticon, I know, but it is the next best one)

Posted by: Witchblade

Your new gym sounds good. Are you going to work there as a PT?

I don't know what your college is like, but don't they have all sorts of clubs/associations for students that you could join? That's the easiest way to make a lot of new friends.

Posted by: AKIRA

Yeah there are. See the thing is, I dont feel comfortable tying myself to something when I have obligations elsewhere. After tongiht (i start my new job here, same work though, security. to keep the benefits), when I get a work schedule, I will know when I have time for this and that.

I cant dedicate myself to something if work & school gets in the way of a group's/club's full potential. I guess I feel a bit of isolation..

Posted by: Burner02

yo!
Sounds like you are getting your stride there...even thogh its been a long time since I went to an actual university...how about looking for activities posted to join?
Go meet more people...find those parties that make girls gone wild look...tame.
You....are at a MAJOR university. Make the full use of it! Oh..and don't forget...ugly girls...will usually have good looking..girl friends...network son...network!

Posted by: Little Wing

well look at it this way you are lonely cuz you had to leave great friends behind. you're lucky to have friends like that. and bottled up turmoil can help fuel a workout and the workout in turn can help calm you down and build your confidence. sometimes it's hard to see the good side of anything shitty but maintaining a positive attitude about things is the key to coping with them sometimes. look for the silver lining. corny yea but it does help.

Posted by: AKIRA

Quote:

Originally Posted by Little Wing

well look at it this way you are lonely cuz you had to leave great friends behind. you're lucky to have friends like that. and bottled up turmoil can help fuel a workout and the workout in turn can help calm you down and build your confidence. sometimes it's hard to see the good side of anything shitty but maintaining a positive attitude about things is the key to coping with them sometimes. look for the silver lining. corny yea but it does help.

Ive always tried that. Today I did. But it never seems to work spiritually. I do find that working out...with high intensity, helps you forget about your problems. Not cuz of energy being used elsewhere, but cuz if you dont focus on the heavy ass weights, you could die.

It really is good advice. I keep telling myself of where I am and that there truly is nothing to fear. "Stay positive."

Burner, I was actually going to go out today for lunch, but I keep forgetting I got to go to work at 7-7:30pm.

I hate shifts like this! The whole day I am thinking about what I have to do later, never focusing at the task at hand. I think thats a dissorder of some sort...

Posted by: AKIRA

Active Stretched

Warm ups..
DragonFlags on a decline bench (god fucking dammit, why dont the benches flatten!?)
Oblique Planks on hands
Oblique Planks on forearms
Scarecrows
Arm Circles

Incline BB Press
The bar for 8 reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 sets, 6 reps (90 sec RI; almost failed the last set?)

DB Row supported on self
50lb DBs for 6 reps
60lb DBs for 6 reps
90lb DBs for 3 sets, 10 reps (60 sec RI)

Weighted Dips
2 plates for 2 sets, 8 reps (60 sec RI)
1 plate for 1 set, 5 reps (failed; 30 sec RI after last set)

Preacher EZ Bar curl
25lbs on each side for 6 reps
50lbs on each side for 5 reps
35lbs on each side for 3 sets, 6 reps (30 sec RI)

HIIT

Eliptical..
5 min warm up
6 sets of...I dont know, this machine sucked
5 min cool down

Total: 18 min

Treadmill
2 min warm up
8 sets of 7.6-8.5 20 sec sprints w/3.7 1 minutes walks inbetween
3 min cooldown

Total 13:20 (threw 20 extra seconds in there to complete a mile)

Static Stretched

These barbells are shorter than what I am used to, so I had that "New Gym Syndrome" going on, thinking the shit was heavier than it truely is...the plates too! I am not TOO surprised 225lbs ended being tough.

I was out of energy on 4th set..no burns or such.

Rows were tiring as usual. Hah, everyone else was using straps and benches. Here I am using my knee and skin.

I am not being arrogant, I used to be like that too...and will again when I start to want to lift heavier.

Dips were always supposed to switch back and forth with the alternating DB presses, but only today did I remember. Well, I was spent. I wasnt too surprised (again) that 8 reps were all I could handle. Then I decided to drop some weight and try another set, but my body said fuck it. I shouldve made my mind push my body some more, but I didnt care enough.

Curls...hah! I just wanted to do an old favorite. I used to ROCK at this shit. I dont know how much their bar is, but I put 2 25s on each side and it was CAKE.

However, I couldnt do sets of them, so I had to drop down.

I will never do this particuliar eliptical again. However, LW said I would feel better after working out. Weight training kinda did it....but cardio is what gave me some "feel good feelings." However, it was all flushed when I remembered I had to go to work later.

Oh well, I should be grateful. Most kids around here dont have a job.

Posted by: BoneCrusher

Quote:

Originally Posted by AKIRA

Yeah there are. See the thing is, I dont feel comfortable tying myself to something when I have obligations elsewhere. After tongiht (i start my new job here, same work though, security. to keep the benefits), when I get a work schedule, I will know when I have time for this and that.

I cant dedicate myself to something if work & school gets in the way of a group's/club's full potential. I guess I feel a bit of isolation..

You will make new friends though. WHERE you make them is going to determine what kind of person you make friends with. The various student groups that are in line with your interests are gonna be a lot better than meeting new drinking buddies. You do need local punani though ... that long distance stuff ain't gonna cut it.

The school gym is prolly killer I bet ...

Posted by: AKIRA

Lots of nice pussy there. But everyone looks like teenagers. They also look like they are into doing their own thing. Hmm, maybe they are alone too.

Posted by: goob

Quote:

Originally Posted by AKIRA

Lots of nice pussy there. But everyone looks like teenagers. They also look like they are into doing their own thing. Hmm, maybe they are alone too.

Good workout. Dragon flags before the main workout is madness in my book...

Damn man, you may be finding it tough to start with, but I'm damn envious, I could well do with the back at school, new people and things vibe. Before long you will be loving it.

Posted by: tallcall

You seem to be a nice guy, if those people around there are worth anything, they will gravitate towards you anyways.

Posted by: AKIRA

Ive got class at 6:20am tomorrow and my friend BTT (black tooth tony, the only person I know here from where I used to live) invited me out with he and his wife (shes 27). I keep thinking about waking up tomorrow and such, but I dont have to get wasted and I need to lighten up.

Well see how regrettful I am tomorrow. If I never apply myself, Ill keep getting what Ive been getting.

Posted by: AKIRA

Active Stretched

Warm ups..
Bridges w/isometric hip extensions
Floor Bridges (on hands)
DB WoodChops
10lb Single Legged RDLs

RDLs
The bar for 8 reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 5 reps
275lbs for 4 reps
315lbs for 5 sets, 5, 5, 4, 4, 3 (90 sec RI; staggered grip)

Good Mornings
105lbs for 3 sets, 10 reps (60 sec RI)

Tried Glute-Hams...didnt know how to work it.

Seated Calf
1 plate on each side for 2 sets, 8 reps
1 plate + 25lbs on each side for 3 sets, 8 reps (30 sec RI)
1 plate on each side for 8 reps (no rest)

Static Stretched

I did the deads on a deadlift platform. I saw it was vacant throughout my stretches AND my warm up, but of course, by the time I walked up, some kid starting putting weight on. I asked him if I could deadlift with him and he said he was doing curls.

I just looked at him. "Ill..Ill go curl over here." IN THE SQUAT CAGE. Jesus, Ill discuss this later.

Anyway, the deads were tough. My reps are low cuz of my FUCKING GRIP.

X 10!!!!!! It was so packed in there, I didnt want to go get my straps and come back and see the fucker being used for forearm curls. (yes, I saw that on a bench today)

Good Mornings had to be done at the same station. I was far away from the mirror, so I hope my form was good.

Someone...no, Ill look it up. This glute ham machine..I couldnt figure out how to set up. I thought I had it right, but no way.

Calves were HARD! This machine knows how to attack that soleus!

Posted by: AKIRA

Current Mood...

When I first came to this gym, I saw people doing planks and various stabilization workouts and I was kinda impressed.

However...

This was Bad Form Central Station. Holy mother of fucking christ, does ANYONE know how to use decent form?! Jesus, I hope to GOD that my GMs looked good. Ive got a herniated disk doing GMs and I am not in pain, so Id say I am good to go.

I saw...

Quarter Squats with knees bowing out
Quater Squats with 405lbs...going down only INCHES!!!!
Romanian Deadlifts with rounded backs
Convential deadlifts that wanted to be rows that looked like shrugs
Curls Curls Curls
Pullups with body momentum
Pullups that werent full ROM
185lb seated military press that went down to the very top of a guys head, then back up
Power Cleans with too much weight
The infamous rotating shrugs
Situps, Crunches, Side Crunches, Decline Crunches...all toomuch volume, all rounding their spine

I never...EVER...would tell someone how to use better form, but this was just nuts. These are STUDENTS. Have they any knowledge?! Ive seen bad forms before, its true. However, this was the palce these bad performers show up to practice how to make their form worse. It seriously was so painful to see the bowed out squats and the rounded deads.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

This was Bad Form Central Station. Holy mother of fucking christ, does ANYONE know how to use decent form?! Jesus, I hope to GOD that my GMs looked good. Ive got a herniated disk doing GMs and I am not in pain, so Id say I am good to go.

I saw...

Quarter Squats with knees bowing out
Quater Squats with 405lbs...going down only INCHES!!!!
Romanian Deadlifts with rounded backs
Convential deadlifts that wanted to be rows that looked like shrugs
Curls Curls Curls
Pullups with body momentum
Pullups that werent full ROM
185lb seated military press that went down to the very top of a guys head, then back up
Power Cleans with too much weight
The infamous rotating shrugs
Situps, Crunches, Side Crunches, Decline Crunches...all toomuch volume, all rounding their spine

The more I read posts like this, the more I think the problem is universal. Out of that list, I think I've seen them all except the power cleans, and that's because no one does power cleans.

You can't save the world, so don't try. Just use good form yourself and maybe some it will rub off on other people.

Never try to teach a pig to sing. It's a waste of your time and it annoys the pig.

Posted by: Triple Threat

Oh, and before I forget, good going on the RDLs. That's some serious weight for that exercise.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Current Mood...

You should offer to train some of these people privately (make extra cash and help rid the world of these little buggers one by one)!

Posted by: katt

Yeah, I can feel your pain about the idiots at the gym... we have this couple... religiously doing the same gawd damn routine every single freaking time... shoulders & chest....

Ok,, so they alternate.. the girl does the cable crossovers at freaking 90 degree angle... and the guy.. wholly jesus christ.. he does the lateral raises... starts bent over at least 90 degrees,, then swings it up to beyond parallel...

And they probably wonder why they don't grow... haha

Posted by: AKIRA

To tell you the truth, seeing people with bad form has no effect on me whatsoever, so the eternal question is, why would/should I care? I cant answer it.

I guess its like someone driving a car with improper turn signals. Its so easy to remedy, yet it still annoys the shit out of others.

Posted by: Little Wing

Quote:

Originally Posted by AKIRA

To tell you the truth, seeing people with bad form has no effect on me whatsoever, so the eternal question is, why would/should I care? I cant answer it.

I guess its like someone driving a car with improper turn signals. Its so easy to remedy, yet it still annoys the shit out of others.

if the gym has a bulletin board you could post something about proper form with links to sites like this. Exercise Database and Exercise Videos . if you speak up and say something some people are going to be grateful but a lot of douche bags will get offended. tough call.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/hip abduction
Oblique Crunches on ball
Crunches on floor, legs on ball
Scarecrows

Standing OH BB Press
The bar for 8 reps
95lbs for 2 sets, 6 reps
155lbs for 3 sets, 4 reps (60 sec RI)
165lbs for 3 sets, 4 reps (60 sec RI; failed on very last rep)

35lb Weighted Pullups
Wide Grip for 2 sets, 6 reps (60 sec RI)
Chin Ups (supinated, close grip) for 2 sets, 5, 3 reps (60 sec RI; there were more reps, but I cant remember. I used RPs)

Hammer Strength Alternating High Row
1 plate on each side for 3 sets, 12 reps (45 sec RI)

Close Grip Bench Press
185lbs for 6 reps
225lbs for 3 sets, 6, 6, 3 (45 sec RI)

DB Static Holds
105lb DBs for 4 sets, 30s, 23s, 20s, 14s (30 sec RI)

HIIT
Eliptical (a better one!)
5 min warm up
5 sets of lvl 8 for 20 sec sprints
5 min cool down
Total: 17 min

Static Stretched

Not much to say. Everything was good, solid and expected.

Pretty good numbers considering that I threw up in the middle of the night.

I guess Friday's Flat Iron didnt do well with me. Or drinking OJ when I got home from drinking...

Posted by: AKIRA

Wanna hear about a small world?

I ran into AmanDUH at Fridays. AmanDUH was a girl I fucked years ago that said she was going to go to UF. Well, shes still here and I cant believe I bumped into her. I drank with her and her friend Misty, follwed them to the ale house, had some drinks with them there, then followed them to "natasha's house" to play beer pong. Pretty fun night. Got both the girls numbers.

I always liked AmanDUH. She lost some weight and believe it or not I was a lil disappointed. Repro, picture a body like Danielle's but 2-3 sizes smaller. She had a great ass that stuck out like Danielles too, just smaller. Welp, thats gone! Anyway, she stopped seeing me cuz she thought all I ever wanted to do was fuck. Its true, but I did want to keep seeing her. I mean, I did like her! It wasnt the sex, she was just one of those girls that I had an instant attraction to and I always wanted to spend time with her. Its tough to describe.

In any case, our schedules only matched late at night...sooooo what is there to do late at night? However, she was a big burn out. Always fucking high and I never liked that. Her friend Misty said she was still like that.

Either way, it was nice to run into her, but Id rather spend time with some new folk. I am not pretending to be picky here, I will see them again (Misty was ugly), but living in a new college town and fucking some pussy from the past? Eh...

I would like to fuck her again though.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Wanna hear about a small world?

I ran into AmanDUH at Fridays. AmanDUH was a girl I fucked years ago that said she was going to go to UF. Well, shes still here and I cant believe I bumped into her. I drank with her and her friend Misty, follwed them to the ale house, had some drinks with them there, then followed them to "natasha's house" to play beer pong. Pretty fun night. Got both the girls numbers.

I always liked AmanDUH. She lost some weight and believe it or not I was a lil disappointed. Repro, picture a body like Danielle's but 2-3 sizes smaller. She had a great ass that stuck out like Danielles too, just smaller. Welp, thats gone! Anyway, she stopped seeing me cuz she thought all I ever wanted to do was fuck. Its true, but I did want to keep seeing her. I mean, I did like her! It wasnt the sex, she was just one of those girls that I had an instant attraction to and I always wanted to spend time with her. Its tough to describe.

In any case, our schedules only matched late at night...sooooo what is there to do late at night? However, she was a big burn out. Always fucking high and I never liked that. Her friend Misty said she was still like that.

Either way, it was nice to run into her, but Id rather spend time with some new folk. I am not pretending to be picky here, I will see them again (Misty was ugly), but living in a new college town and fucking some pussy from the past? Eh...

I would like to fuck her again though.

so, whats the problem? Fuck her and keep looking for new ones to bang, at least you will be getting some in the meantime, nothing wrong with that.

I used to have an ex that would still have sex with me from time to time, even though she knew quite well I was screwing other girls at the same time. You know, it was nice when i had nothing to do to give her a call and have some beer and have some sex.

Of course it gets boring after a while, but then again, after a nice long dry spell, it was nice to have her come over.

Posted by: AKIRA

Considering the fact that we were discussing why we stopped seeing each other back then last night, I doubt shed just jump back in the sack considering the allegations. I think shes seeing someone too..she did say she was "dating" someone, but some people consider that formally "going out" and some think of it as...dating.

Ill keep everyone updated like the gentleman you know me to be.

Posted by: Triple Threat

I agree with Stew. Keep her around for booty calls.

Posted by: tallcall

Yeah man, you may as well use her for a little while (for old times sake

)

Posted by: Witchblade

At least they try in your gym. There are 3 people in my gym that deadlift at all, myself included. In fact, about 75% doesn't train their legs.

Posted by: tallcall

My trainer told me once that you can never work your chest between 5 pm and 9 pm Monday through Friday, but you can come in anytime to do a leg workout because not one person there will do any leg exercises!

I just think it's sad, I've added a lot of speed by incorporating the leg workouts and HIIT cardio (I know I'm much better for it).

Hey, if they don't want to listen to reason, you can't force them (that old horse and water line comes to my mind here).

Posted by: AKIRA

Quote:

Originally Posted by Witchblade

At least they try in your gym. There are 3 people in my gym that deadlift at all, myself included. In fact, about 75% doesn't train their legs.

I am going to say, however, that its better to not do deadlifts at all than to do them with terrible form.

Posted by: AKIRA

Active Stretched

Warm ups..
Bridges w/shoulders & back on ball & feet on BOSU
Same thing but w/hip extention (pretty tough)
Crunches in same position
Single Legged Squats

DB Marching Lunges
35lb DBs for 2 steps, 6 steps each (out of breath???)
65lb DBs for 4 sets, 6 steps each (~90 sec RI; failed at 10th step on 4th set)

ATG Squats
185lbs for 3 sets, 8 reps (60 sec RI)

Calf Press
2 plates on each side for 8 reps
4 plates on each side for 4 sets, 6 reps (30 sec RI)

HIIT
Eliptical
5 min warm up
7 sets of lvl 8-9 20 sec springs, w/1 minute lvl 6 in between
5 min cool down

Total Time 19 min
HR 180-190

Static Stretched

Who knew what the fuck was going on today. I was so out of breath! However, I did fight through it during the lunges and I ended up failing cuz of lack of strength. Core strength fatigued too.

Because of my performance and NEVER seeing a person doing a correct squat, I decided to show off a bit. (with 185lbs?

) Whats funny is when I started, a kid next to me was going down pretty far. Not that far though, but good enough..about quad parallel. His heels were coming off the ground though. Oh! Back to me! I was fucking wasted. I had to take a few RPs here and there. Doing lunges before these was a definite change. I was so screwed, I decided to go straight to calves when I was done.

HIIT always wakes me up. Its weird, the 1st 2 sets make me wanna quit, but I end up getting more energy the more I press on. For example, I was aiming for 6 sets.

I wish I could do HIIT on the treadmill but Ive got shin splints again! I think its cuz of my work. I am on my feet ALL day at this job, plus Ive got to upstairs once an hour. Not much I know, but on my first day (what I suppose fucked my shins up), I was going down the stairs in haste, slamming my feet on every step or should I say every 2 steps since I was skipping a step)

Posted by: goob

Good heartrate for HIIT. You obviously went for it. Good job.
I hear you on the treadmill call, I could'nt, and don't want to imagine trying it on a elliptical!

Posted by: AKIRA

Its my shins...if anything Id love to do it outside. Shit, everyone jogs around here. I feel sorta left out.

Posted by: katt

for what it's worth...... I don't jog.......

Nice workout A

Posted by: soxmuscle

All that in 19 minutes?

Akira, akira, akira... I can see yo body movin'; It's a Shakira cover.

Posted by: AKIRA

The HIIT was just 19 minutes. I feel so odd doing it on the eliptical. Ill bet a few people thought during my first set "hah! that asshole tried to show off and he couldnt even last a minute. what the fuck does he think he is, some sort of..heyyy, hes doing it again?"

Posted by: soxmuscle

I always think the same thing, especially because people are watching me, but in the large scheme of things... who cares?

Posted by: AKIRA

Active Stretched

Warm ups..
Reverse Crunches (which was used to warm up to..)
Dragon Flags on decline bench

Pendelums
Push ups on Stability Ball
Scarecrows

Alternating Incline DB Press
35lb DBs for 8 reps
55lb DBs for 6 reps
80lb DBs for 4 sets, 6 reps (1st set had 90 sec RI for no reason, the rest had 60 sec RI)

DB Row Supported on Self
90lb DBs for 3 sets, 10 reps (60 sec RI)

Weighted Dips
1 plate + 25lbs for 2 sets, 10 reps
Same thing for 6 reps, RPed, fired out 3 more (60 sec RI; failed)

Hammer DB curls
35lb DBs for 3 sets, 10 reps (45 sec RI)

Static Stretched

Doing dragon flags on a decline bench SUCKS. Its no easy task. There are no nearby flat benches.

I changed up my workout just cuz I dont want to be concerned with numbers. Its hard for me to bench and not think about numbers really and on a cut (that has been shitty since I moved here), I cant be bothered with foolish pride.

Rows stayed the same.

Went down on the dips cuz last week's was a joke.

Curls burned, but felt good.

I skipped HIIT and grip strength cuz, well, my grip strength was shitty when I was walking back & forth from the DB racks. And. At my new store, I have got to walk all day. My feet ache at the end of the day, but I can only imagine the calories I burn walking for mmm about 5 hours straight. 10 min going up and down stairs, and 2 hours standing.

Posted by: tallcall

Hey man, sorry to hear that, but you're still putting my stuff to shame. So how's the cut coming, how much weight have you lost so far?

Posted by: AKIRA

I havent been able to find a good scale. I no longer have one at home, havent seen one at the gym, and the Publix one was out of order.

Ive been going out drinking every other night, so thats not good. Its funny though, cuz my food intake is great! However, on a drunk night, Ill order from 5 star pizza.

Last night was just another notch on the ol' what the fuck am I doing belt. This isnt my local area, so going to a bar where 'clicks' go isnt going to work. I notice people get nice AFTER they get drunk (opposite from my home town), but thats just a shitty observation.

I didnt come here to party dammit. I came for school. I really am trying to find my position here and I keep thinking, its college, nigger! Get out there and get some pussy. Bah. Its all I was thinking about. No good.

Back to the books and working out. I will be drunk on sat though.

Posted by: katt

You'll be fine Akira... you just have to get in your groove there.

Posted by: AKIRA

Thanks. I guess I am being impatient.

Posted by: tallcall

yeah man, I understand, I get very impatient when I'm starting something new too. You just need to realize that rushing things really isn't necessary and that most of the time, things will simply fall into place on their own. Just stop thinking about things and they'll probably happen on their own anyway.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/hip extensions
Planks w/contralateral hip extenstions
Damn...I cant believe I forgot what these are called.

Single legged RDLs, 15lbs

RDLs
The bar for x reps
135lbs for 8 reps
205lbs for 6 reps
225lbs for 6 reps
275lbs for 5 reps (all DOH)
315lbs for 4 sets, 6 reps (90 sec RI; strapped)

Sumo-Style Leg Press
4 plates on each side for 3 sets, 10 reps (60 sec RI)

Seated Calf
1 plate on each side for 4 sets, 10 reps (30 sec RI)

Static Stretched

Ok I was really out of breath today. Not to mention, I worked out on a grumbling stomach. I wasnt starving, but...well, ya know. For that, I can tell I am losing some strength now.

I used straps cuz last week my grip was a problem, not to mention it was a problem yesterday with pushes (?) I do these deads on a deadlift platform. I dont like this fucking thing cuz the racks are low. I do a rack deadlift before every set.

I upped the weight on the Sumos and jesus did they burn.

I remember liking the calf machine so much, so I did it again!

I didnt do anything else cuz of the way I felt from not having any food. Not sure how I deadlift again...

I might go to DBs..

Posted by: AKIRA

As far as school goes, for those of you who dont know, I am in some acting classes. Id say I am not too shabby. When I READ my monologue (it wasnt memorized...and that really does make it harder), I got an applause! The teacher stopped it and said "no no, we dont applause here." No one else got an applause. I also got approached by a girl named Carrie? Karen? Anyway, she said she really liked it. She wasnt hot so you hornballs...dont ask.

Today though, I wanted to read these parts out loud. Two girls read them (why didnt I speak up!!!??) and they were horrible! Repro is going to know what I am talkign about here, but why do these people who CANT act, take up this major? They over-acted and insinuated one too many pronunciation. They totally were not natural and anyone that heard them would be perfectly aware that they were "trying to hard to make it realistic."

For those of you, Repro and I can do this shit easy as pie. He and I can act like we are Russian soldiers, freezing our asses off while performing in 90 degree weather.

This kinda made me wonder about if I wanted to use one of the pick up lines from the Pick Up Artist.

Hear me out! The show is popular right now, so one person really coudlnt pull off one of those lines alone, but two people could. Two guys, acting like their discussion is really being debated, not coming to any conclusion, being loud and noticable, could well in fact, turn over to the nearest hot girl and ask.. "excuse me, we cant come to a fucking agreement here, so could you help us? do you floss before or after you brush?"

I cant see anyone in my acting class being able to do it.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

"excuse me, we cant come to a fucking agreement here, so could you help us? do you floss before or after you brush?"

Priceless

Posted by: AKIRA

It IS from the show. Point is, the show is on air, so its on everyones mind. The line I stated is what theyve used over & over again. I could see that line working, but not right now. If you said that, all by yourself, someone would say YOU WATCH VH1!!! However, in a couple years, those lines might work. In the mean time, it would take a performance of 2 arguments.

Posted by: AKIRA

Active Stretched

Warm ups..
Oblique Planks
"Around the World" medicine ball twists on stability ball
Scarecrows

Standing OH BB Press
The bar for 8 reps
65lbs for 6 reps
95lbs for 6 reps
155lbs for 6 sets, 4 reps (60 sec RI)

Weighted Pullups
35lbs for 2 sets, 6 reps (wide)
Same weight for 2 sets, 6 reps (close, supinated; 60 sec RI)

Alternating Hammer Strength High Row
1 plate + 25lbs on each sdie for 2 sets, 10 reps
Same shit for 7 reps, RPed, then fired out last 3 (30 sec RI)

Close Grip Bench Press
135lbs for 8 reps
225lbs for 3 sets, 8, 6, 3+1 assisted (45 sec RI)

Static BB Holds
275lbs for 3 sets, 19s, 21s, 16s

Static DB Holds
115lb DBs for 2 sets, 19s, 23s

HIIT

Eliptical
5min warm up
6 sets of lvl 8, 20 sec sprints w/1 min moderates inbetween
2.5 min cooldown

Static Stretched

OHs were solid. I stayed at 155lbs today like I shouldve last week.

Pull ups were better! Hah, out of no where huh?

The high rows caught up to me big time. Remember, when I do this, as 1 arm works the concentric, the other does the eccentric. Not like an alternating DB curl where a DB is curled both up & down before going to the other arm.

I threw in static holds again cuz of the strap usage..this also made me wonder something that Ill address later about wrist curls.

HIIT is going to have to go to 25sec. I dont want to go any fast on this machine as I already look odd. But thats not my main distraction, its my mp3 player. Last time I hauled extra ass, the fucker distached and disassembled on its landing.

I ran out of time today as I am now.

HIIT

Posted by: goob

Nice fucking pullups Akira.

Hows the pussy hunt coming along?

Posted by: AKIRA

Its lousy. I never have time to venture it out seems! There is so much shit I have to READ and memorize. Reading sucks for the whole idea cant be done with mulittasking. It cant be done! So you basically have to stop everything, sit down and read. I am trying to cram Hamlet, Romeo & Juliet, Tape, Bang Bang Youre Dead all in one day (today). Hamlet is almost halfway. Romeo will wait and the other 2 will be done in under an our Id say. No, make it two.

I do get to hang out with one of the good looking firls tomorrow and practice a scene. Thats a plus.

I figured today I will have to get ahead of the game of some sort. That way I can either get out to places or get another job. And that of course will be training again.

Yes the pullups were better today. Somehow they seemed just more possible... I do remember being HUNGRY last time I tried this and today, I did have a banana 1.5 hours before working out. Correlation?

Oh yeah...anyone know about bananas? How come the fucker was yellow when I snapped it off its group, but less than 4 hours later, it started to brown? There was no opening to the edible part, yet it still (damn what is the word..) got more 'sugary.'

Posted by: BoneCrusher

Quote:

Originally Posted by AKIRA

Its lousy. I never have time to venture it out seems! There is so much shit I have to READ and memorize. Reading sucks for the whole idea cant be done with mulittasking. It cant be done! So you basically have to stop everything, sit down and read. I am trying to cram Hamlet, Romeo & Juliet, Tape, Bang Bang Youre Dead all in one day (today). Hamlet is almost halfway. Romeo will wait and the other 2 will be done in under an our Id say. No, make it two.

I do get to hang out with one of the good looking firls tomorrow and practice a scene. Thats a plus.

I figured today I will have to get ahead of the game of some sort. That way I can either get out to places or get another job. And that of course will be training again.

Yes the pullups were better today. Somehow they seemed just more possible... I do remember being HUNGRY last time I tried this and today, I did have a banana 1.5 hours before working out. Correlation?

Ripe ...

You're doing great adjusting and you're an intelligent man AKIRA so you'll cope.

Posted by: tallcall

Quote:

Originally Posted by goob

Nice fucking pullups Akira.

Hows the pussy hunt coming along?

No pun intended?

Posted by: AKIRA

Quote:

Originally Posted by BoneCrusher

Ripe ...

You're doing great adjusting and you're an intelligent man AKIRA so you'll cope.

Ripe! So when a banana turns brown its gotten TOO ripe?

Thank you for your reassurance. I do feel kinda lossed in the dating world...as out of place that may be. It seems my old tricks at home wont work here, but I have focus on other things. Thanks again for your kindness.

Ill let you know when I get laid, I promise.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

That's what you're there for though, you have to remember that.

I was pleased to find you studying when I called you tonight. That's some good shit.

Either way, the ass will find its way to you, it's college, be patient. You keep doing the right shit like you are, and karma will put a fat slab of pussy sandwich right in your face. I know this.

Posted by: tallcall

Quote:

Originally Posted by ReproMan

Yeah, remember, some girls like smart guys. If they are like the gay guys I know, then this will hold true - sorry, I don't have much experience with any of this. Either way, just be yourself and do what you need to do to get through school, if someone's interested, they'll gravitate toward you.

Posted by: Burner02

Quote:

Originally Posted by AKIRA

but why do these people who CANT act, take up this major? They over-acted and insinuated one too many pronunciation. They totally were not natural and anyone that heard them would be perfectly aware that they were "trying to hard to make it realistic."

that just means that they will end up on day time soaps...

Posted by: Witchblade

Quote:

Originally Posted by Burner02

that just means that they will end up on day time soaps...

It hurts just thinking about those soaps.

BTW, a banana can still be eaten when it's brownish. As long as it doesn't look like a turd or a turd-banana crossbreed you're aight.

Posted by: AKIRA

Active Stretched

Warm ups..
Floor Bridges
Same thing but for isometric holds
Crunches with legs on ball
Single Legged Squats

DB Lunges
30lb DBs for 2 sets, 6 steps
70lb DBs for 3 sets, 6 steps
Same thing for 7 reps, RPed, got up to 9, failed (2 min RI)

Unilateral Leg Press
3 plates for each leg, for 3 sets, 10 reps (30 sec RI)

Unilateral Calf Press
1 plate on each side for each calf for 3 sets, 10 reps (30 sec RI)

HIIT? It was a fucking joke, see description.

Static Stretched

Today was great for weight lifting, bad for cardio.

Lunges went up and I added some time to the rests. Lunges, bulgarians, shoulder presses, even arm curls, these all really tax my cardiovascular system. I am not sure why, but its only select exercises. I ended up failing on the lunges, but not without good cause. The last gruesome reps were the most satisfying. No compensations.

I tried this gym's unilateral leg press. I think its my favorite. Different fatigue was felt here. No burns, just a lack of strength. I felt one of the quad heads getting really stimulated on this. Its the most medial muscle.

I decided to do calves one at a time too, but the standing calf raise was taken up by a hottie. These were kinda easy.

Cardio today was over 20 min. I wanted to do the eliptical, but the good ones were taken up so I opted for a row machine. It ended up being the same machine type of my old gym's, which I now hate. I really cannot concentrate on SHIT cuz of the HUGE burning sensation I got on the top of my ankle where my shin meets it. I think it may be the inferior of the peroneal? (sp?) Anyway, this shit hurt so bad, I couldnt focus, so at 10:40 I went to a treadmill. Here, my peroneals were just shot. I couldnt dorsiflex or plantarflex correctly enough to land my foot nicely. I tried HIIT here for 12 minutes.

Posted by: AKIRA

Quote:

Originally Posted by ReproMan

Thanks! It really means a lot to hear that from someone that has known me for so long.

Since I am a visual learner, I went and bought the Hamlet story to read along with.,....ah shit, its the Hamlet movie that actually filmed the entire script. Its NOT the one with Mel Gibson. Its the most recent one that came out. Anyway, I read the book along with the lines of the movie. Its the only way Ill understand. I could always read the book over and over, or read the book along with cliff notes, but in my time line, I dont have enough. I hate shakespear's dialogue. Out of date, with a side order of Yoda. I got to Act III with 50 pages to go.

Then I memorized my 1 minute monologue that I have to do of "Josh" in Bang Bang Youre Dead. That didnt take too long, but now I have to come up with some sort of "blocking."

Oh, and I also went ahead and read the story TAPE that I am in an ensemble with a kid (whom was the most annoying in the beginning) and a good looking....I dont know. I dont think shes a molotto, but shes something dark. I am meeting them in under 2 hours to go over it.

Lets not forget the anatomy and its lab. Jesus. Lab's info is (right now) all the bones in the body. Lot of petty details. The lecture itself is packed with info, but it is a stereotype college class. I actually like it.

I might have time to have fun today, but I do have to get up after 6am tomorrow, so how much fun will it be?

Posted by: AKIRA

Active Stretched

Warm ups..
Isometric Planks w/hip abductions
Pendelums
Floor Crunches
Push ups on Stability ball

Alternating Incline DB Press
55lb DBs for 6 reps
65lb DBs for 6 reps
90lb DBs for 4 sets, 6 reps (60 sec RI; failed on right's 5th rep, RPed, only got 1 and a half more)

DB Row supported on SELF
95lb DBs for 3 sets 10 reps (60 sec RI)

Flat DB Press
80lb DBs for 3 sets, 10 reps (30 sec RI)

DB Preacher Curl
40lb DBs for 3 sets, 8 reps (45 sec RI; 3rd set got up to 4+ reps, then had forced reps)

Hise Shrugs
275lbs for 2 sets, 10 reps (30 sec RI)

Static Stretched

Today was TOUGH. Those alternating presses are no joke. Ugh, if I only had 30 more seconds to rest, but NO!

Rows always seem to scare me, but they end up being so much easier than the presses. Cardio comes into play with this one, especially since Ive got the other arm on my knee vs. a bench or rack (i never liked putting my arm on a bench)

Flat presses I thought would be a failure, but I kept up momentum. Ever do that? Think to yourself: "ive done this before, dont let yourself down, this is nothing, your true goal lies ahead...and its heavier"

Curls..ahh, well when I got to the 3rd set, my arms couldnt get passed the 4th rep. One met the 4th, one went passed, I dont know, but I ended up just making them do the eccentric portions, while my non-working arm would assist the working arm's concentrics. The fatigue I felt brought up memories of a "arm day."

Hises were exhillerating as always.

Posted by: goob

Nice DB pressing and Hise's A. School sound like it's getting better .

Posted by: AKIRA

Thanks. Yeah it is. I did my best performance today in class. Earnign respect. Now I just want to get laid. Visit The Pick-UP Artist today in Open Chat to learn more.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Now I just want to get laid.

You and me both, man! I remember hitting failure on my arms and having to assist one with the other, just basically doing negatives. Your incline DB presses were awesome by the way

Posted by: AKIRA

Current weight is 209lbs. Cutting hasnt been good since I got here. Cardio is rare too. I have a hard time finding time to do it! However, my diet is what sucks. Today is good so far. I think the good days are fighting with the bad days and the result is just a maintenance.

Cutting isnt supposed to take this long. I guess the BIGGEST problem is finding when to eat when I am at school or work.

Doesnt sound like a big problem, cuz I would say the same thing you guys say: "prepare your food for the rest of the week and bring it." Well, one, I dont have a fridge at school, two, since I ride a motorcycle to school, my bag is extremely heavy as it is. On days I go to the gym is when its heaviest. Remember, this is college life, so no lockers.

Hah, I just noticed something. I am making excuses. I need solutions.

I can bring tuna to school..

Protein mix too, but Ive already been doing that. I hate nuts, so thats out. Last time I tried bringing a banana to school, the fucker got brown in less than 4 hours.

Anyway, i am bored at work and I wanted to vent. I think tomorrow I will do a dumbell version of Romanians. I dont know where to start..I guess ill have to look at previous number's, but I need a switch.

Posted by: Double D

I have the same problem with the diet at work. I have appointments coming and going like mad right now since the gym has just opened in the past few weeks. I skip meals because of lack of time. I do get 2 hours a day to workout, but by that time I have a damned headache because lack of nutrition. So all in all I feel your pain.

Posted by: AKIRA

Active Stretched

Warm ups..
Crunches w/legs on ball
Planks w/forearms on ball
Single Legged RDLs (15lb DBs, right leg had trouble)

Romanian DB Deadlift
40lb DBs for 8 reps (getting form good)
60lb DBs for 6 reps
90lb DBs for 6 reps
105lb DBs for 4 sets, 6 reps (90 sec RI; easy)

Standing Good Mornings
115lbs for 3 sets, 8 reps (60 sec RI)

GLUTE-HAME RAISE
BW for 3 sets, 6, 8, 8 reps (45 sec RI)

Seated Calf
1 plate on each side for 8 reps
1 plate + 10lbs on each side for 4 sets, 8 reps (30 sec RI)

Active Stretched Calves
HIIT..

Treadmill
5 min warm up
7 sets of 20 sec sprints, w/50 sec walks inbetween
5 min cool down

HR=190

Static Stretched

Welp, I had a blast using DBs...it was really easy, unfortunetly, my grip was failing really badly. I am surprised I didnt drop them at all.

Good grip workouts inside the sets though, huh? Ill need straps.

GMs were just as glorious. But....

....BUT what I finally figured out was hwo to use this ham-raise! Everyone uses this for sit ups.

YEAH. Well, this is an awkward movement, but it hits the spot!

Calves were calves.

I stretched before and after HIIT, but on my first sprint, I felt pain in my calves. Might have been cuz of the workout? I dont know, but I think I am going to be fucked for a week or so now. I am going to TRY to get a eliptical machine tomorrow, but the good ones (4) are always taken up. Yeah, I wore my running shoes too.

Good day nonetheless.

Posted by: goob

Good work Akira. HIIT obviously effective if you were in the HR 190 range. I think only me you and TC do HIIT after a weights workout. But you are the bastard crazy enough to do it on a leg day.

Posted by: AKIRA

Quote:

Originally Posted by Double D

I have the same problem with the diet at work. I have appointments coming and going like mad right now since the gym has just opened in the past few weeks. I skip meals because of lack of time. I do get 2 hours a day to workout, but by that time I have a damned headache because lack of nutrition. So all in all I feel your pain.

Not being able to eat will render results of any training goal.

Posted by: AKIRA

Quote:

Originally Posted by goob

Good work Akira. HIIT obviously effective if you were in the HR 190 range. I think only me you and TC do HIIT after a weights workout. But you are the bastard crazy enough to do it on a leg day.

That maybe why my calves ache though.

All in all though, my volume is low on leg days since they are mostly compound workouts. I do that cuz I know Ill be doing them 2x a workout week. When the volume is cut, basically in half, your legs dont become as 'jelly-like' and still hold some function. Not to mention, the walking/jogging/sprinting actually alleivates some DOMS.

Posted by: tallcall

Quote:

Originally Posted by goob

Good work Akira. HIIT obviously effective if you were in the HR 190 range. I think only me you and TC do HIIT after a weights workout. But you are the bastard crazy enough to do it on a leg day.

Yeah man, you know you're in good company. We already have a king for us crazy people (DOMS), I think we need a vice-king or something - I nominate Akira!

Posted by: tallcall

Hey Akira, what's going on?

Has anyone heard from Repro in a while, I think it's been about a week since I've seen anything from him (

)

Posted by: BoneCrusher

Good to see you staying focused and balanced while everything around is you is so fluid AKIRA. I'm hoping the pace you're setting now will help carry you through mid-terms when you feel like your head is about to explode.

What about student org's ... you see any you like to mess with yet? I did a self defense thing for NOW and got much love from that. Student Gov is good too. You've got soooo much there for you to do now it's like option overload. There's prolly some kind of MMA club or group too. May not help with the pussy dept but you will meet some healthy minded mofo's there.

I had the most steady supply of no-effort pussy from organizing study groups. I set them up so I decided who got in ...

... and smart females are able to be more casual about sex then the dumbass types plus you enjoy the bonus of getting laid in the library. Them tiny study rooms are great for more than cracking books in ...

Romanian DB Deadlift
40lb DBs for 8 reps (getting form good)
60lb DBs for 6 reps
90lb DBs for 6 reps
105lb DBs for 4 sets, 6 reps (90 sec RI; easy)

^ Good stuff right there

^ 105 @ 4x6 w/90 sec RI's is freaky good.

Posted by: AKIRA

THIS IS SPARTA!

Active Stretched

Warm ups..
Supersetted oblique planks on hands, 4 sets, 20 sec holds
Regular Oblique Planks, 60 sec each
30lb DB Woodchop
7.5lb Scarecrows

Standing OH BB Press
The bar for 8 reps
65lbs for 8 reps
95lbs for 6 reps
155lbs for 4 sets, 6 reps (90 sec RI)

Weighted Medium Grip Pullups
45lbs for 6 sets, 4 reps (60 sec RI; not sure if I want to count last 2 reps)

Neutral Grip Pullups
BW for 2 sets, 10, 8 (45 sec RI; failed)

Close Grip Bench Press
205lbs for 3 sets, 10, 8, 4?! (45 sec RI; failed, but was going for a failure)

Gorilla Hangs
20 sec on right, 17 sec on left
The next set was too terrible to list

Static BB Holds
225lbs for 3 sets, 20s, 17s, 17s

HIIT, Eliptical
5 min warm up
6 sets of lvl 8, 25 sec sprints w/1 minute inbetween
15 min cool down

HR 190-200

Static Stretched...and it hurt!

Well, I felt great today despite the pollen in the air. I thought i was getting sick, but it truly is allergies. I drive a motorcycle and the wind is constantly going into my nose/mouth. Yeah, I am fucked.

The OHs went back down to 4 sets instead of 6. It certainly was tough when it came to breathe, but I fought through it.

The pullups seemed like snap at first. I thought about changing grip, but I wanted to wait. Anyway, the last 2 reps were like half reps. The only reason why I count them is cuz they were the hardest ones, so I made the largest effort. The negatives were slow too..

Neutrals caught up fast, but I was fatigued at this point.

Close grips...

I better make up my mind. Do I want numbers in intensity or reps? I need more rest in one department or less weight in the other.

I threw in some grip strength after my defeats yesterday. Gorillas were terrible (these are 1-handed, always), but the BBs were better than I expected. Fatigue from the pullups I imagine.

Cardio was great. I was surprised this I am clogged in the back of my nose. I just wanted to keep going!

Posted by: DOMS

Solid workout, Akira!

Did you not have allergies before?

Posted by: AKIRA

Tallcall, yeah, where the fuck is he? I am SICK and I am still working out. In any case, you can not workout and still post.

Thanks for stopping in.

BC, yeah its coming down to a point of doing something new. Time is such a killer though. For instance, today is my day off from everything, yet I have so much to do. I have to do certain things before others, e.g. bank before getting a helmet cuz the bank closes earlier. I am also going to try to make it to the school's Florida Gym to study the bones.

That might help out TONS.

In all reality, I enjoy being at the school. I have the least amount of anxiety there, as if I feel like, I have a LIFE. However, I think of wanting to go home and be lazy.

Everyone feels that though.

I did grab a "RecSports" event catalog on my way out of the gym.

Posted by: AKIRA

Quote:

Originally Posted by DOMS

Solid workout, Akira!

Did you not have allergies before?

I always wanted to think I never got them, but if I did, then Id have to think I was always getting a "cold." Cant beat the facts though. Allergies dont last as long for me, plus they are not as intense as actual colds.

I find that a lot of people dont even want to think about possibly having allergies. I guess cuz they think theyd have to take something extra for it? I dont know. I would rather admit to having allergies than admit of being someone that gets sick all the time from not washing his/her hands.

Thanks, today was a good day though!

Posted by: AKIRA

Active Stretched

Warm ups..
Isometric Planks w/forearms on ball (90 sec)
Isometric Planks w/feet on ball (30 sec)
Marching Bridge w/feet on ball

DB Marching Lunges
30lb DBs for 2 sets, 8 steps
50lb DBs for 3 sets, 8 steps (2 min RI)

Unilateral Leg Press
3 plates + 25lbs on each side for 3 sets, 10 reps (60 sec RI)

Step Ups

95lbs for 8 steps on left leg...
Right leg? Well...read on..

Single Legged Calf Press
2 plates on each side for 3 sets, 10 reps (30 sec RI)

Static Stretched

15 moderate min on eliptical

I took a step back (well, to the side) and raised the reps, lowered the intensity, but the rests remained the same cuz of my coldish allergies. My cardio was bad today, so I had to take it easy.

Unilateral was a lot better. Can go to 4 plates.

Step ups?

What the fuck was I thinking?!

Why did I do these when I was fatigued? Well, needless to say, I choose a whobbly bench to begin with, but I said, eh fuck it. When I went to do my right leg, my right foot just lost balance and down I went. I made a big spectacle of myself amongst the people using idiotic form. Jesus, did I look like the cream of the crop today. Miraculously, I didnt get injured nor was anyone near me. My ankle got the worst of it, but damn was this humiliating.

Posted by: Burner02

way to go, tiger!
:P
heh...like...I've never done anything....embarrassing before....

I was reading your lunges...I had a 'sick' idea...guess it would be like...farmer walks?

Grab...say 100's or more DB's...and just walk from one length of gym to the next...would that be beneficial?
Trying to think of all the muscles that would come into play:
legs
forearms (grip)
traps
anything else?

Posted by: DOMS

Quote:

Originally Posted by AKIRA

Step ups?

What the fuck was I thinking?!

Hey, we all do something like that. Simply by virtue of pushing ourselves.

Heh, I remembered this exchange on Married with Children:

*After Al did something stupid*
Kelly: There he goes again, make a testicle out of himself!
Bud (laughing): No...no Kelly. I think you mean "spectacle".
Kelly: No, I mean testicle.

Posted by: katt

Yeah, everyones done something... we sure have had our time of humiliation...

what do you do?? Just laugh it off and go on

Posted by: tallcall

Yeah, when I accidentally rammed my head into the peck deck machine twice while wiping it down, I just looked around for a second and laughed about it and said whoopsie. I just kept laughing as I walked away.

Oh, and I love farmers walks. I do them at the end with 85 or 90 pound db's. I usually feel it all in my arms, traps, and legs. I just walk up one length of the gym (~50-60 steps) drop them and deadlift them from the ground and start back (I like repeating 3 or 4 times). If you lunge forward while doing them, it gets a lot more interesting!

Posted by: AKIRA

Thanks for feeling my pain! God damn, everytime I think about it, I get uneasy. I did laugh right after I did it though. I asked the kid that helped me up: Did that look really bad? He says: Not as bad as it was loud. See, I didnt know cuz i had my mp3 player on and it disconnected when I landed.

Day got better though. I got to take a hottie home from school AND she friend requested me on facebook! What does this mean?

ABSOLUTELY NOTHING!

Posted by: Triple Threat

If all the other people have as crappy form as you say, they probably won't even notice your mishap. Now, had you run out of the gym crying, then you'd most likely wind up being the object of some ridicule.

Posted by: AKIRA

I am really surprised I didnt get hurt. But it seemed that I had a SHITLOAD of bad luck at an instant.

I was fatigued from my cold/allergies.
My legs were whobbly from the previous exercises.
The bench I used was whobbly.
My balance gave out at the same time the last 3 occurred.

My right leg has always had some odd balance ever since I herniated my disk. Sometimes it will just 'go out' and Ill almost drop. Well, that happened too.

All in all, I did better than I thought considering that I was blowing my nose after every exercise. Now, I am feeling a bit better.

Posted by: tallcall

^ See man, at least something good happened. It's good to hear that you're feeling a bit better!

Posted by: Burner02

ok...one of my 'best' dummy things I did in the gym:
...there I was...
(this was about 5 years ago)
I had just moved over from World Gym to 24 hour fitness.
It was later in the evening...(luckily)
I just got done with a set of pull downs. I pushed myself back from the knee pad...right off the seat and landed on my back!
(I had forgotten that the seat on this pul down machine was about a foot SHORTER than the one I'd been used to working out on)
So, I'm on m y back..and the only thing I could do...was laugh at myself...and got back up, took my rest and got my next set in.

Stuff happens.

Posted by: goob

Quote:

Originally Posted by Burner02

ok...one of my 'best' dummy things I did in the gym:
...there I was...
(this was about 5 years ago)
I had just moved over from World Gym to 24 hour fitness.
It was later in the evening...(luckily)
I just got done with a set of pull downs. I pushed myself back from the knee pad...right off the seat and landed on my back!
(I had forgotten that the seat on this pul down machine was about a foot SHORTER than the one I'd been used to working out on)
So, I'm on m y back..and the only thing I could do...was laugh at myself...and got back up, took my rest and got my next set in.

Stuff happens.

haha, that happend to me too, in peak time. I should of been embarrassed, but I found it as funny as everyone else.

Also, have fallen off the bench (light weight at that point thankfully), and been throw of a treadmill when I tripped on it and got ejected off the end.
Was'nt laughing that much on that occasion, cuz it was pretty painful. I also looked a complete tool.

Posted by: AKIRA

I laughed when I fell...no one laughed with me. Fucking bunch of blockheads, here.

Quote:

Originally Posted by goob

haha, that happend to me too, in peak time. I should of been embarrassed, but I found it as funny as everyone else.

Also, have fallen off the bench (light weight at that point thankfully), and been throw of a treadmill when I tripped on it and got ejected off the end.
Was'nt laughing that much on that occasion, cuz it was pretty painful. I also looked a complete tool.

Holy shit, I cant believe that! That mustve been funny as hell to see though.

Posted by: AKIRA

Active Stretched

Warm ups..
Bridges w/shoulders on ball and feet on BOSU
Twisted Crunches on ball
Ball rollouts
Push ups on ball
Arm circles, both ways

Alternating Incline DB Press
35lb DBs for 2 sets, 6 reps
5lb DBs for 6 reps
70lb DBs for 5 sets, 5 reps (45 sec RI)

Leverage T-bar Row, Close Grip
1 plate for 6 reps
2 plates for 6 reps
2 plates + 25lbs for 5 sets, 5 reps (45 sec RI)

Flat DB Press
65lb DBs for 3 sets, 10 reps (30 sec RI)
Same weight for 10 reps, but at 4th rep, the left arm stayed extended until my right's reps were done. When the right arm got to 10, it stayed extended until left arm's was done with its 10.

Standing Weighted EZ bar curl
80lbs for 8 reps (wider grip)
80lbs for 8 reps (short grip; both 30 sec RI)

DB Hammer Curl
35lb DBs for 2 sets, 8 reps (30 sec RI)

DB Shrugs w/static holds
120lb DBs for 3 sets, 6 reps (30-45 sec RI; this was moreso for grip)

HIIT, eliptical
5 min warm up
6 sets of lvl 8, 25 sec sprints, w/1 minte inbetween
5 min cool down

HR=170-180? I was fucking burning!

Static Stretched

I dropped the rests cuz my days in the gym need to get shorter. Plus, I love this shit. 70s can go to 75s.

T-bar row has replaced DB Rows, cuz I havent had a very different horizontal pull in a while, so its a much needed change. This was too easy, 3 plates+ here I come.

I was going to do weighted dips, but since I was already ditting down, I grabbed the 65s. This was easy until my "bonus round." Keeping your arm extended is a bitch.

Curls were basic. When I did the last set of the hammers, I did the left side completely FIRST, then the right's.

I wanted to do some holds, but my stop watch is started to fuck up, so I blended the desire for shrugs with grip. My shrug numbers were too low, but I dont care, I figured the holds were almost 30 sec.

Cardio was 'off' today. My legs burned really bad and thats a new one. I wasnt out of breath (thats why the HR was done huh) as much as I used to be, but I really didnt want to do this shit today.

Posted by: katt

Quote:

Originally Posted by goob

.
been throw of a treadmill when I tripped on it and got ejected off the end.
Was'nt laughing that much on that occasion, cuz it was pretty painful. I also looked a complete tool.

OMG,, I would have been laughing so hard....

I know, that's not nice...... but it's funny!

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/extended appendages (each one)
Ipsilateral & Contralateral BirdDogs
15lb DBs for Single Legged RDLs (can go up!)

DB RDLs
50lb DBs for 6 reps
70lb DBs for 6 reps
90lb DBs for 6 reps
115lb DBs for 4 sets, 6 reps (90 sec RI; strapped)

Good Mornings
105lbs for 3 sets, 10 reps (45 sec RI)

Glute-Ham Raise (pain in quads?)
BW for 3 sets, 6 reps (30 sec RI)

Seated Calf
2 plates + 25lbs for 3 sets of 8 reps (30 sec RI)

Tibialis Raise?
20lbs for 2 sets, 12 reps (30 sec RI)

Cardio = Eliptical for 23 minutes
HR =170-180

Static Stretched

I felt strong today. Even my balance was 100%. DB RDLs can go up! Its either that or increase reps...so I dont know.

GMs went down slightly, but so did rests. I increased the reps too. This was good. I mustve looked like I had some good 'fucking' strength, literally.

The Glute-Ham shit was a bit weird. THOSE OF YOU THAT DO THIS A LOT, PLEASE CHIME IN...Stewart? Anyway, as I raise my body until about half-way, my quads are pressed really hard against the cushion. It was extremely distracting. I I wasnt too far away from the ankle supports, believe me. One more notch away and my knees wouldnt touch the pads. Should I move it forward some more (making the distance between the ankle supports and quads cushions shorter)? I did lower the ankle supports and that helped a little, but who knows.

Calves were top notch, as always. Behind the seated calf, is a foot raise. The concentric portion of the movemnt is a dorsiflexion of the ankle, like youre standing on just your heels. Anyway, I hardly did this cuz I get this pain when I do cardio...

Cardio was just that...cardio.

Posted by: AKIRA

Active Stretched

Warm ups..
Floor Crunches
Oblique Planks
Floor Planks w/extended leg
DB Woodchop (30lbs)
Scarecrows

Standing OH DB Press

35lb DBs for 8 reps
50lb DBs for 8 reps
65lb DBs for 2 sets, 10 reps
55lb DBs for 8 reps
45lb DBs for 8 reps (45 sec RI)

Wide Grip Pullups
BW for 4 sets, 8 reps (45 sec RI; last set failed at 3.5, fired out 2 more, then did 2 negative only reps)

3 Supinated Chin ups...too tiring

Alternating Hammer Strength Pulldown
1 plate on each side for 2 sets, 12 reps (30 sec RI)

Skullcrushers
45lbs on each side of...?lb curl bar for 3 sets, 8 reps (45 sec RI)

Eliptical
5 min warm up
8 sets of moderate sprints, w/1 min inbetween
5 min cool down

Static Stretched

Ughhhhh I was so tired to day! I dont normally go to the gym this late, but I know how people dont work out on Fridays for some reason, plus my mid-workout shift was taken out for STUDYING!

Anyway, I wanted to do Barbells, but they were all taken. I fucked up. I wanted to do 4 sets of 8-10 reps, but instead I grabbed the heavy ones first. By the time I realized I needed to do something else (cuz of the shorter RIs), I was fatigued. Good workout though.

Pullups were AWESOME. Shit...My brachiradialis were screaming.

I tried to do close grip pullups, but FUCK THAT. So I opted for the machine. This is where I really started to get tired.

Skullcrushers may be my favorite exercise for tris. I like close grip benches, but I needed a switch up.

Cardio was supposed to be HIIT, but I kept the intensity low and the RPMs just a little slower than usual. HR was about 170. 19 minutes total. Here i was feeling hungry.

Posted by: goob

Good work. 5 sets of OH Presses, that got to hurt.

Posted by: AKIRA

It was accidental..sort of. The first 50s were supposed to be a warm up, thus I fucked up.

Posted by: AKIRA

I got laid last night.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

I got laid last night.

NICE!

New chick? Or the one you dated before? Either way, good shit.

Posted by: tallcall

Alright, Akira!

Posted by: DOMS

Quote:

Originally Posted by AKIRA

I got laid last night.

Here's hoping that she's a screamer. They're the best.

Posted by: goob

Quote:

Originally Posted by AKIRA

I got laid last night.

Nice work.

Ok, being the upstanding gentleman you are....

Looks:
Skill:

Out of 10........

Posted by: AKIRA

Quote:

Originally Posted by DOMS

Here's hoping that she's a screamer. They're the best.

SHE WAS A SCREAMER!!!!! AND IT SUCKED. "OOOOOOOHHHHHHHHHHH MYYYYY GOOOOOD"

I was laughing so hard in the pillow. I laughed so hard, my hard on took a break.

Quote:

Originally Posted by goob

Nice work.

Ok, being the upstanding gentleman you are....

Looks:
Skill:

Out of 10........

Well, we were drunk as fuck. The only thing I had to drink at my apartment was goldschlagger. In any case, because of her screaming, I couldnt finish.

No tits...and average looks Id say.

She is the nicest person and the first person that actually genuinely took an interest in me. I mean, she came over last night with a white fake rose, a UF hat, and two bottles of waters. I like little things like that. She didnt have to do that, but she did. It made me feel warm and cuddly....then I was pissed cuz she didnt bring Miller.

Oh..and I think she sucked dick like a champ. I was so fucking gone though..

By the way, UF lost.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

SHE WAS A SCREAMER!!!!! AND IT SUCKED. "OOOOOOOHHHHHHHHHHH MYYYYY GOOOOOD"

I was laughing so hard in the pillow. I laughed so hard, my hard on took a break.

Man I can't believe that Auburn beat UF again!

At least UCF won it's game, now I think we're 2 wins and 1 loss (that's a nice improvement over years past).

Now that UF and FSU are having problems, is USF the best team in Florida?

Posted by: katt

I'm thinking that you don't like screamers..??

At least you got laid, which was good -

Posted by: Burner02

you are in Miami, right?
I've been kicking around the idea of taking a road trip to see if I'd like it there...how miserable is the humidity in the summer? That's my biggest concern...Im not huge on humidity...

Posted by: AKIRA

Active Stretched

Warm ups..
Isometric Planks w/feet on the ball
Isometric Planks w/arms on the ball
Single Legged-Squats

Bulgarian Squats
25lb DBs for 6 reps
40lb DBs for 4 sets, 8 reps (60 sec RI)

Marching DB Lunges
35lb DBs for 3 sets, 20, 19, 15 steps (90 sec RI)

Unilateral Leg Press
4 plates for each leg, for 2 sets, 10 reps (45 sec RI)

HIIT..
Eliptical

5 min warm up
6 sets of 20 sec sprints w/1 minute inbetween
5 min cool down

Static Stretched

Bulgarians are still a killer.

Lunges had 2 failures. The 2nd set was a textbook failure, but the 3rd set had a RP at the 10th step, then I did 5 more steps.

Unilaterals were really hard. Deliberatly. I am on a laptop right now and it sucks so Ill add to this later.

Posted by: tallcall

Looks good man, hows things at school and work going?

I absolutely love the Gators, Tebow is one of the best in my opinion (not his fault they they lost the Auburn game) - but I have to root for my Knights!

Posted by: AKIRA

Quote:

Originally Posted by Burner02

you are in Miami, right?
I've been kicking around the idea of taking a road trip to see if I'd like it there...how miserable is the humidity in the summer? That's my biggest concern...Im not huge on humidity...

Right now I live almost 6 hours north of miami.

I havent been to miami since I was 19, so I dont know if the concept of miami is accurate (pussy beyond belief).
I am sure there are better looking girls, but I wonder if they would give a shit about you unless youre a millionaire, if you know what I mean.

Posted by: AKIRA

Quote:

Originally Posted by katt

I'm thinking that you don't like screamers..??

At least you got laid, which was good -

Actually, come to think of it, no, I dont think Ive ever nor will ever like screamers. Its just not sexual. I mean, why SCREAM? I find it a bit tacky.

However, her screams werent even what guys who like screamers would like... They were deep moans...but screams.

ERRRRRRRRRRRRRRRRRRR

No shes not retarded.

Tallcall, Tebow just wasnt getting any fellow players to catch the ball, I suppose. Everyone here said "they played like shit." I dont know much about football, but I didnt see anything impressive there. However, I left at halftime, and thats when they started to come back.

School could be better...So much studying. I got a B on my Anatomy exam, so thats very good. I studied for it, but after taking the test and seeing how this teacher tests, I will have to study even more. He uses trick questions...Bastard.

Work is good. I got into a fight with a black woman that was trying to steal $940 worth of womens' dresses. Shes what we call a "booster." This is a booster's business. They come in, grab a load of shit, walk out then sell it at a profit.

I keep getting asked by fellow students to train them, but with my time limits, I need to get paid..and they dont want to pay shit.

Posted by: tallcall

That's cool man, it's good to hear that you're doing well!

Well it seems that at least some of the people there aren't dumb, they are asking a guy like you for training (can't fault them there, you seem to be doing very good with your training).

Posted by: AKIRA

Active Stretched

Warm ups..
Ipsilateral & Contralateral Birddogs
Crunches w/legs on ball
L Pullups
Push ups on Stability ball

Alternating Incline DB Press
45lb DBs for 5 reps
55lb DBs for 5 reps
75lb DBs for 5 sets, 5 reps (45 sec RI)

T-bar Row
1 plate for 5 reps
3 plates + 10lbs for 5 sets, 5 reps (45 sec RI)

Weighted Dips
25lbs for 2 sets, 12 reps (30 sec RI)

Reverse Pre-weighted EZ bar curls
30lbs for 8 reps

50lbs for 8 reps

60lbs for 3 sets, 8 reps (45 sec RI;

)

Concentration Curls
25lb DBs for 2 sets, 12 reps (30 sec RI)

Hise Shrugs
275lbs for 3 sets, 10 reps (30 sec RI)

Static Stretched

Without the flat benches to do dragonflags on, I am running out of core workouts (even though it could be labeled as dynamic). Ipsilateral birdogs are of the hardest Ive come to try. In any case, thats that.

Ya know, I thought about just jumping to 80s, but I just wasnt feeling it..at first. By the time I got to rows, I was pumped and ready to be there! Speaking of T-bat rows, I could feel my back's muscles being stabilizers during this. I was feeling awkward at first, then I thought, hey dickface, youre supposed to feel this!

Dips were easy. Just a metabolic compound workout.

I missed reverses, so thats why they are here...concentrations were average.

Hises are gonna have to go up. I find that if I actually pause after a rep is completed, meaning the weight rests on my shoulders for a sec or two, I can focus a lot better on ROM with this movement. ROM with Hise's HAS to be perfect since there is so little of it. Not to mention, safety issues...

Posted by: AKIRA

About health and Dieting...

I dont know how much I weigh, but I dont think I have progressed and this is taking terribly long. So I will have to cut calories (it WAS 2600-3K on workout days and < 2500 on rest days). I have ran out of my ephedra and Ill tell you about that in a sec.

I went and bought some stuff at Vitamin World. I got a 5lb jug of Twin Labs Whey Protein, which isnt bad at all! Vast improvement over the fucking 2 jugs of "Precision Protein," Vitamin World own protein.

I swear this fucker had ZERO taste. Its 100 calories a pop, but only 18g of protein per scoop. Naturally, I just overdosed..but I dont care for overdosing a bland protein mix.

I also bought some Arginine and some Cartinine (sp?). Ive been reading about Cart. and I thought Id give it a try. $43.99 a bottle. Kinda expensive..

About being out of ephedra...IT SUCKS. I got an average amount of sleep on Sunday night, got up at 6am, drank 1.5 redbulls (bigger can), and went to school for my 7:25am class. The lecture was about joints and I really wanted to listen!!! BUT I fell asleep maybe 8 times!!!!!!! Jesus christ! :YELL:

So I went to Starbucks and got an espresso. Seemed to work.. Went to the gym an hour and a half later..but then I was done. I was supposed to meet a girl at The Brew to go over a class lesson.

I got there early and since I was so tired, I decided to get some espressos ASAP. I drank a double (dopio), began to read, didnt feel any effects, so got another double....fell asleep.

Yes, thats right. A place, that houses and brews Starbucks coffee, had a degenerate in the back table, whom had devoured 5 espressos + 1 larger can of Redbull, fall asleep in front of everyone. Sitting upright at a regular wooden table.

When the girl got there, I woke up in a panic, but then I was right as rain. However, when I got home, I fell asleep again.

Ephedra > Huge amounts of Caffeine

Posted by: katt

That's crazy that you kept falling asleep after that much coffee..! Wow!

For me, it seems if I have just enough, coffee, caffiene, thermo's, it's good, but if I OD on them, I have a tendancy to fall asleep also...

You think you need a detox from the stimulants?

Posted by: vortrit

Quote:

Originally Posted by AKIRA

About health and Dieting...

espresso.

Mmmmmmm.... My preworkout drink.

That's one messed up story brother!

Posted by: MCx2

Quote:

Originally Posted by katt

You think you need a detox from the stimulants?

I usually take at least a month off after I finish a bottle of anything.

Posted by: AKIRA

First thing I thought of was a withdrawl symptom of some sort. Its not so surprising at all to me. I found it funny to fall asleep at a coffee shop.

Posted by: goob

Quote:

Originally Posted by AKIRA

First thing I thought of was a withdrawl symptom of some sort. Its not so surprising at all to me. I found it funny to fall asleep at a coffee shop.

Overtraining? That is wierd, maybe it was Bigdyl that brewed the coffee with some extra rophynol.....

I don't think anyone should fall asleep after two espressos, unless chronically fatigued.

Posted by: AKIRA

Quote:

Originally Posted by AKIRA

Active Stretched

Warm ups..
Planks w/extended appendages (each one)
Ipsilateral & Contralateral BirdDogs
15lb DBs for Single Legged RDLs (can go up!)

DB RDLs
50lb DBs for 6 reps
70lb DBs for 6 reps
90lb DBs for 6 reps
115lb DBs for 4 sets, 6 reps (90 sec RI; strapped)

Good Mornings
105lbs for 3 sets, 10 reps (45 sec RI)

Glute-Ham Raise (pain in quads?)
BW for 3 sets, 6 reps (30 sec RI)

Seated Calf
2 plates + 25lbs for 3 sets of 8 reps (30 sec RI)

Tibialis Raise?
20lbs for 2 sets, 12 reps (30 sec RI)

Cardio = Eliptical for 23 minutes
HR =170-180

Static Stretched

I felt strong today. Even my balance was 100%. DB RDLs can go up! Its either that or increase reps...so I dont know.

GMs went down slightly, but so did rests. I increased the reps too. This was good. I mustve looked like I had some good 'fucking' strength, literally.

The Glute-Ham shit was a bit weird. THOSE OF YOU THAT DO THIS A LOT, PLEASE CHIME IN...Stewart? Anyway, as I raise my body until about half-way, my quads are pressed really hard against the cushion. It was extremely distracting. I I wasnt too far away from the ankle supports, believe me. One more notch away and my knees wouldnt touch the pads. Should I move it forward some more (making the distance between the ankle supports and quads cushions shorter)? I did lower the ankle supports and that helped a little, but who knows.

Calves were top notch, as always. Behind the seated calf, is a foot raise. The concentric portion of the movemnt is a dorsiflexion of the ankle, like youre standing on just your heels. Anyway, I hardly did this cuz I get this pain when I do cardio...

Cardio was just that...cardio.

I am doing hams again today, but Id really like some feedback on the problems I had last time.

Posted by: Burner02

Quote:

Originally Posted by AKIRA

well, I bought lottery tickets....

Posted by: AKIRA

Active Stretched

Warm ups..
Bridges w/arms abducted
DB Woodchops
30lb DBs Single Legged RDLs

DB RDLs
50lb DBs for 6 reps
70lb DBs for 6 reps
90lb DBs for 5 reps
120lb DBs for 5 sets, 5 reps (90 sec RI; strapped)

Sumo-Style Leg Press
3 plates on each side for 3 sets, 10 reps (30 sec RI)

Leg Curls

100lbs for 2 sets, 12, 6 (30 sec RI; failed)

Single Legged Calf Raise
50lbs for 8 reps
40lbs for 8 reps
30lbs for 8 reps (30 sec RI)

Static Holds with a real FAT bar
185lbs? for 4 sets, 24s, 20s, 20s, 18s

Static Stretched

Took out some core and after a night of drinking and fucking, it looked my workout didnt need as much of a warm up as I used to believe..

RDLs went up..along with total volume. Ive found something a bit difficult with deadlifting with DBs...and thats knee movement. It might be just the look of my shorts, but it looks like my legs are in a shape of a " /\ " I know they are aligned with my shoulders, but still, I might have to remedy this and narrow my stance anyway. I can go up..slightly this time.

Sumos burned..what a shocker.

Leg Curls...ugh, Ive always disliked these, but I was fatigued at this point anyway.

I finally got a hold of the standing calf raise and so I decided to do it 1 leg at a time. 50lbs wasnt easy nor hard, but it wasnt going to make it to 3 sets, so I dropped to 40lbs..and felt the same way.

My gym has a really fat bar. Obviously its for grip and no one uses it. in fact, its always resting on a BETTER deadlifting station. After I saw this station, I thought about ditching DBs... Anyway, I dont know how much fat bars weigh. Possibly the same? I dont know.

No cardio today cuz of the fact that I will be walking and possibly running at work for 8 hours.

Posted by: AKIRA

Quote:

Originally Posted by goob

Overtraining? That is wierd, maybe it was Bigdyl that brewed the coffee with some extra rophynol.....

I don't think anyone should fall asleep after two espressos, unless chronically fatigued.

Nah, I dont believe its overtraining. Ive had that before and it doesnt feel like this. Besides, my workouts are as demanding as before due to a busier schedule.

I think it really was withdrawl. Now that that has passed, Monster energy drinks are working again.

Posted by: Burner02

Quote:

Originally Posted by AKIRA

Took out some core and after a night of drinking and fucking, it looked my workout didnt need as much of a warm up as I used to believe..

what...are you bragging now, college boy?

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I am doing hams again today, but Id really like some feedback on the problems I had last time.

On the glute ham raise question. I will try to answer the best I could, but bear in mind, I am using a $200 home GHR/hyper combo machine, and I am sure you are using a gym quality glute ham machine, so the dynamics might be a bit different.

But, from my experience on my machine, I find that I need to move the ankle supports CLOSER to the pad for glute ham raises, and I move it a couple of notches back to do hypers, so try moving it closer next time. It starts me pretty much with my knees touching the backside of the rounded pad. As I do the movement, my knees kind of sink practically off the pad into the space below. It's the best way I can do it without being uncomfortable. so try it like that and see how it works for you.

Posted by: AKIRA

Thanks Stewart. I thought I had it adjusted too far apart.

Have you ever felt any pain in those parts of the quads?

Posted by: AKIRA

Quote:

Originally Posted by Burner02

what...are you bragging now, college boy?

What a surprise you caught that...

It was the same girl as before. I mustve been dehydrated alst night cuz I couldnt keep it up...and I didnt care. She sucked me off very well though. I love that kind of effort.

Bottom line, I was terrible last night.

Posted by: tallcall

Cheer up man, not every girl can have Akira on his A game.

I wish my gym had a ham-glute machine! That'd be cool - it'd give me something else to do for a change up.

Posted by: katt

Yeah, we don't have one of those either. I saw in a magazine how you can do them on a lat pull down station, but it looked pretty tough and I was afraid I'd fall on my face while trying it..

Posted by: AKIRA

Quote:

Originally Posted by katt

Yeah, we don't have one of those either. I saw in a magazine how you can do them on a lat pull down station, but it looked pretty tough and I was afraid I'd fall on my face while trying it..

Actually I thought it was perfectly feasible...however, most lat seats arent wide enough for 2 knees.

Posted by: katt

Yeah, ours is one of those.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Thanks Stewart. I thought I had it adjusted too far apart.

Have you ever felt any pain in those parts of the quads?

nope, i would say if you feel pain in your quads, then you are definitely doing them wrong...hows that for words of wisdom from Capt. Obvious?

Posted by: Burner02

Quote:

Originally Posted by AKIRA

heh...I'm like a 17 year old trapped in a 36 year olds body.....

Posted by: AKIRA

Active Stretched

Warm ups..
Oblique Planks on forearms ~ss~ on hands
Pendelums

Medium Grip Weighted Pull ups
BW for 2 sets, 4 reps
35lbs for 4 sets, 6 reps (45 sec RI; last set had a RP at 4, failed at 5.5)

Standing OH BB Press
135lbs for 4 sets, 6 reps (45 sec RI)

Close Grip Chinups
BW for 3 sets, 8 reps (30 sec RI; last set had 10 reps)

Seated Alternating OH DB Press
45lb DBs for 3 sets, 8 reps (30 sec RI)

HIIT, Eliptical
5 min warm up
6 sets of 20 sec sprints w/1 min in between
5 min cool down

Static Stretched

I am going back to a normal routine. My last routine basically looked like a Horizontal/Vertical program, but not totally. Besides, it was a cluster fuck.

I did pull ups first and I fatigued from the shorter rests. I thought about using 25lbs, but said fuck it.

OH Presses seemed too easy at first, but I know my body...it doesnt like OH presses + short rests. Sure enough, that last set had me worried. I can go up, but 5lbs maybe?

I had to share space with this guy doing cable presses. Fucker was supersetting, doing pyramids, blah blah. I managed to get 2 good sets in with 30 sec RI, but this guy made me wait about 90 sec for the last set. Ugh.

I decided to try some seated presses and they were easy. Little burn, so I can go up.

Skipped Arms

Cardio was good. I always have a tough time starting. I feel like I want to quit in the first 8 minutes. Regardless of knowing it will go away, I still feel like half-assing it. Not today. HR=190

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

nope, i would say if you feel pain in your quads, then you are definitely doing them wrong...hows that for words of wisdom from Capt. Obvious?

Live and learn.

I guess its a quick way of finding out that one needs adjustment if they feel this sort of pain on the first rep.

Posted by: Double D

I just got caught up on the ephedra story. Just get online and get ya some more. I love the stuff. It also curves the shit out of my appetite.

Posted by: AKIRA

Quote:

Originally Posted by Double D

I just got caught up on the ephedra story. Just get online and get ya some more. I love the stuff. It also curves the shit out of my appetite.

I saw an advertisement in Muscle & Fitness magazine for my old ephedra. However, i go hom ethis coming weekend, so I might just get some there.

This cutting shit is almost done. Ive been cutting more calories and I started to notice shit. For instance..

I was laying on my futon (bachelor's budget) and the light gleaming off the tv reflected off my stomach and I saw a 6-pack! I was chest up though..and I know that if you get a girl that is a bit chunky in bed, shell always look best when she is on her back. (makes her look thinner?) So..thats my only explanation, HOWEVER, it wasnt there before. I mean, cmon, I was in a relaxed state and I saw a perfect chisled six pack trying to shine through the remaining fat.

Now if I can just get that while I am standing..

Yeah, speaking of

I am tired of seeing other peoples journals and their numbers. Fuck all of you! Ill catch up, believe me! Ill be back!

Posted by: Double D

I think you are overanalyzing it. From people who look outside in they probably think you have the best body of anyone they know. But we are always hardest on ourselves arent we!?

Posted by: AKIRA

Like a couple of school girls.. heh.

I was told that I was huge the other day at Fridays..well, i wasnt told, but the guy said it to my date (in a joking, non-homosexual way). I was also told that when I joined these Acting classes people were "afraid" of me and that they were "intimidated" by me. Granted, they arent exactly the gladiators of UF, but I cant see this when I look at me.

However, I have an overanalytical nature. It causes me to be argumentative as I always question shit, thus never enjoying myself. That night I saw a sixer, I felt pleased.

Remember, I am only cutting for the sole principle of saying I can do it. Vain as it may be, it has its place here.

Posted by: Double D

Well best of luck. Cutting sucks!

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Crunches
Rope Oblique crunches
Single Legged Squats

ATG Squats
The bar for 6 reps
95lbs for 6 reps
135lbs for 6 reps
185lbs for 5 reps
225lbs for 5 reps (mmmm, fuck it!)
275lbs for 4 sets, 5, 5, 4, 4 (90 sec RI; failed)

Marching DB Lunges
30lb DBs for 3 sets, 10 steps (< 2min RI; 3rd set had a RP at 10 & 18)

Unilateral Leg Press
3 plates on each side for 2 sets, 12 reps (30 sec RI)

Static Stretched

Welp! Some numbers went down. I didnt really 'fail,' I gave up. Good thing too, cuz that last rep was wobbly. Fucking right side was lower than the left.

I went down in Lunges cuz my legs were fucked. This seemed easy at first. ...but it always does.

Because of my weak lunges, I decided to stick with moderate intensity with the horizontal, unilateral leg presses.

Skipped calves & cardio cuz of time.

After school today, I was studying my Bones, muscles, joints in the study lab. This is a great place to meet girls Id say. I met some girl named Kelly last time. We had instant chemistry, but I wanted to flirt more before I asked her out. Sadly, she wasnt there this time, but Lauren was! She was much hotter, but she was dull as shit. Shes a bartender at a nearby club that I havent checked, so maybe I can get hooked up and maybe she will be more lively, so we can hook up!

Posted by: goob

Get Lauren to assist you in you're workouts....

.....sex is the best cardio....

Posted by: Gazhole

I do the same thing as you, AKIRA. I totally over-criticise myself. Ive lost quite a bit of weight on time off, so automatically now i am looking at myself and thinking "tiny...", wheras most people still refer to me as "hyooge".

My girlfriend insists that im still TOO big...i dunno.

We all have some sort of mild dysmorphia i think, cos i cant see the "hyoogeness" at all.

*shrugs*

Good luck cutting though, your training still looks solid

Posted by: AKIRA

Thanks for the feedback...Ive got some gallery pics snow by the way. *Way Before* and After

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/ various abducting appendages (well, all of them)
Planks with contralateral exteding appendages
Pushup into Crabs? (push up position, then you crawl your hands out horizontally)
Push ups on Stability ball

Flat Barbell Bench
95lbs for 6 reps
135lbs for 6 reps
185lbs for 5 reps
225lbs for 5 sets, 5 reps (45 sec RI)

T-bar Row, Neutral Grip
1 plate for 6 reps
2 plates for 6 reps
4 plates for 5 sets, 5 reps (45 sec RI)

Alternating Incline DB Press
75lb DBs for 2 sets, 10 reps (30 sec RI)

DB Row Supported on Self
75lb DBs for 2 sets, 10 reps (30 sec RI)

Standing Alternating DB Curls
40lb DBs for 2 sets, 8 reps (30 sec RI)

HIIT, Eliptical
5 min warm up
6 sets of 25 sec sprints, w/1 minute moderates in between
5 min cool down

Static Stretched

Nice to have barbells back. Never did this volume setup with the low RIs. Ive done it for legs, but never for bench. I guess cuz I always wanted numbers instead of anything else.

Little fatiguing, but I can go up slightly.

T-bar rows were kinda heavy. Woooooo, I was cautious pulling that shit up into position!

Incline DBs were too heavy. I was fatigued on my 2nd set, which is why I never saw 3 sets.

DB Rows were too light! But I had to stay balanced.

Curls were too heavy also. I wasted 3 sets and more reps. Ah well.

Posted by: AKIRA

Active Stretched

Warm ups..
Marching Bridges w/feet on ball
Floor Bridges on hands
Oblique Crunches w/legs on ball (sucked)
Oblique Crunches ON ball (better)
Single Legged RDLs 20lbs then 30lbs

DB RDLs
55lb DBs for 6 reps
75lb DBs for 6 reps
90lb DBs for 5 reps?
130lb DBs for 4 sets, 6 reps (90 sec RI; strapped

)

Good Mornings
105lbs for 3 sets, 10 reps (60 sec RI)

Glute-Ham Raise
BW for 2 sets, 10 reps (45 sec RI)

Pyramid Standing Calf Raises
80lbs then 120lbs then 140lbs then 180lbs, 8 reps each (<30 sec RI)

HIIT, Eliptical
5 min warm up
8 sets of 30 sec sprints w/1 minute in between
5 min cool down
Total time: 23min HR: 160?

Static Stretched

My Single legged RDLs were a lil off today, but I figured they would due to tightness.
But by the time I got to the DB RDLs, I was fine. I stood in front of a mirror this time to make sure my knees arent bowing and such. I did fatigue at the end, so it was a good workout.

Good Mornings were lighter..and good thing too. I was trying to keep my knees straight, but man its hard. The RDLs really got me.

Glutes were what proved I was finished. I still had some pain in my quads, not sure how to cope with this. However, I was planning on doing 12 reps, but jesus, I was finished!

Searching for the right intensity with calves got tedious, so I just made the workout into a pyramid. Calves bore me. Along with abs, some arms, etc, so maybe some of the special workouts can work here, like drop sets, negatives..

My cardio was great today. One of the good things of having extra time! I put the intensity lower, but increased the sprint time along with the sets. It really didnt wind me that much. Guess I am getting better?

Posted by: AKIRA

Active Stretched

Warm ups..
90 sec Planks
Planks w/abducted appendages, each were 10 sec for ALL of them
Planks on Ball
Scarecrows
L Pullups

Wide Grip Weighted Pull ups
35lbs for 2 sets, 6 reps
Same thing for 2 sets, 6, 3.5 reps (45 sec RI; the 3rd set's 6 reps were flawed)

Standing OH BB Press
The bar for 6 reps
95lbs for 2 sets, 6 reps
145lbs for 3 sets, 6 reps
Same thing for 3 reps (45 sec RI; failed)

Supinated Chin Ups
BW for 3 sets, 8 reps (30 sec RI)

Seated OH DB Press
50lb DBs for 3 sets, 8 reps (30 sec RI)

Cable Rope curls (100lbs)
~supersetted with~
Cable Pushdowns (120lbs)
For 3 sets, 12 reps (30 sec RI)

Fat Bar Static Holds
185lbs for 3 sets, 27s, 24s, 20s

Static Stretched

Today sucked.

I went home for the weekend and took that weekend off from training and dieting. In all actuality, I didnt eat all that much. I drank though...and this is living proof of what it does. For instance..

Where the fuck was I during the pullups?

I was SWINGING! I cant remember the last time I swung during pullups. Needless to say, it fucked me all up. Id say this week's failure was worse than last week's.

OHs were ok to fail on cuz I went up slightly. I was really just out of breath. The seated OHs were really easy. Perhaps I did them alternatively last time?

At least the chinups were done with the correct rest intervals.

I supersetted arms to add spice to arm workouts. Not bad.

Fat bar holds are JUST starting, so lets watch and see when I can get into 30 sec, eh?

Posted by: goob

Fuck it man, don't sweat it, workout looks good to me.

You got to cut loose anyway, I always undereat before a drinking session too, cuz of all the extra cals you will intake from the alcohol.

Posted by: Witchblade

Quote:

Originally Posted by Double D

I think you are overanalyzing it. From people who look outside in they probably think you have the best body of anyone they know. But we are always hardest on ourselves arent we!?

I'd go as far as to say there is no way we can objectively assess our own bodies. Introspection has its regular flaws, but in bodybuilding they reach a whole new level. I also think most bodybuilders are suffering, to a certain degree, from 'bignorexia'.

Posted by: AKIRA

Active Stretched..

Warm ups..
Ab rollouts on ball
Pendulums
Single Legged Squats

ATG Squats
The bar for 6 reps
185lbs for 5 reps
225lbs for 5 reps
275lbs for 5 sets, 5 reps (90 sec RI; after 2nd set, I talked for over 2 min about the proper way to squat, so the next 3 sets had fresh starts)

Unilateral Leg Press
3 plates + 25lbs on each side for 4 sets, 10 reps (45 sec RI)

Standing Calf Raise
110lbs for 8 reps
150lbs for 8 reps
~Started Drop Set~
200lbs for 8 reps
180lbs for 5 reps
160lbs for 4 reps
140lbs for 4 reps
120lbs for 3.5 reps

Static Stretched

Damn! I want more time!

Squats were about the same from last week. I was tiring fast. This kid behind me was doing 185lb above parallel squats. He was in bad shape. Heels coming up, knees bowing in, head looking straight up, not going to a proper depth. Anyway, telling him what he should focus on (flexibility) took up maybe 5 min. Even then, the 3rd-4th sets were tough. I wanted to quit at 4 reps.

Skipped Lunges and went to Unilateral presses. Good burn.

Same with calves..

Posted by: tallcall

Looks like it was a fun workout!

Did that kid take your advice?

Posted by: AKIRA

Who knows. I told him that next time I see him in there to give me some feedback.

With that kind of form, he should be doing BW squats before adding weight to his back, muchless 185lbs!

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Who knows. I told him that next time I see him in there to give me some feedback.

With that kind of form, he should be doing BW squats before adding weight to his back, muchless 185lbs!

It's such a thankless job, but someone has to do it.

Posted by: AKIRA

No Stretches today

Warm ups..
Push ups on Stability ball
Oblique Crunches w/legs on ball
Scarecrows
DB Woodchops

Flat Barbell Bench Press
135lbs for 5 reps
185lbs for 5 reps
235lbs for 5 sets, 5 reps (45 sec RI)

T-bar Row, Neutral Grip
1 plate for 5 reps
2 plates for 5 reps
3 plates for 5 reps
4 plates + 10lbs for 5 sets, 5 reps (45 sec RI)

Alternating Incline DB Press
70lb DBs for 3 sets, 10 reps (30 sec RI; failed on 3rd set at 4th rep, RPed, got 3 more)

Self Supported DB Row
80lb DBs for 3 sets, 10 reps (30 sec RI)

Alternating DB Curls (pyramid)
30lbs for 6 reps
35lbs for 6 reps
40lbs for 6 reps
45lbs for 4 reps
25lbs for 6 reps (30 sec RI)

HIIT, Eliptical
5 min warm up
5 sets of lvl 6 sprints for 30 sec w/1min in between
5 min cool down

Total time 17 min

Calories were way down today before my workout. I was surprised with the level of motivation I had considering I had a depressing day at school.

Bench can go up!

T-bars...

I dont know. With my back and this setup...fuck I better just keep this weight.

Inclines went down and it still burnt me out.

DB Rows were easy, but man did I get winded.

Curls were fucked around with cuz I thought my arms looked Fab-U-Lous.

My cardio was really tiring, prolly from the Rows. Anyway, I was done.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

No Stretches today

My cardio was really tiring, prolly from the Rows. Anyway, I was done.

I would be spent too after that.

Are you enjoying those HIIT sessions?

Posted by: AKIRA

I know Repro will love this, if hes still here...

Today I met with my Acting teacher for an evaluation. He was displeased about some paperwork not handed in (

I know what he said in class and that certain papers were OPTIONAL, but that isnt what bothered me) He then asked me why I didnt make the BFAs.

For those who dont know, there are BAs and BFAs (Bachelors in Arts & Bachelors in Fine Arts). I had to do an audition to get into the BFA division(?), but I didnt make it. Instead I got BA. It seems to me BFAs have more work to do anyway, so fuck it yes?

Anyway, I told him, yeah, I thought I didnt get in cuz of the pieces I used for auditioning. He told me no, that wasnt it. Now I am extremely interested and asked him if he remembered me. He said yes, you threw a chair or something? I said, yeah, well, no I tossed it.

He then proceeded to tell me that it was too real. TOO REAL. Imagine that. He thought I may be an "uncontrollable actor." "We have students here that go psycho, plus we didnt know you." I was baffled! I then responded with "how could this be? I disagree with you." He then started in about how scary I was. THAT WAS THE PART! THAT WAS THE CHARACTER!

He then goes into the whole thing about not knowing me at the time. So I said "so I should hold back when I dont know the directors and go all out when I do? Is this bizzaro world?" He chuckled, I didnt.

So basically, I was too convincing in my audition to get into a finer part of the schools program. Fuck that.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

I know Repro will love this, if hes still here...

Today I met with my Acting teacher for an evaluation. He was displeased about some paperwork not handed in (

That sucks man! They don't know what they're missing!

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K.i.s.s.

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