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

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K.i.s.s.

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Posted by: Witchblade

Wow that's pretty fucking stupid. 'You were too convincing'...

Posted by: tallcall

They were angry because you were out-acting all the other students!

Posted by: AKIRA

It really fucked with me. And the excuses...my god.

At least I am rocking in the Kines. classes though. Then again Ive got an exam coming up on Friday that I am not so prepared for, so today I will have one workout then hours of reading.

Schools fun.

Posted by: AKIRA

Active Stretched

Warm ups..
Ipsilateral Bird dogs
Ipsilateral Planks
Planks w/supersetted appendage extensions
Single Legged DB RDLs 20s then 30s

RDLs
The bar for X reps
135lbs for 9 reps
185lbs for 6 reps
225lbs for 6 reps
275lbs for 4 sets, 6 reps (90 sec RI; staggered grip)

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

Hamstring Curl
80lbs for 2 sets, 12 reps (30 sec RI)

Standing Calf Raise
160lbs for 3 sets, 10 reps (30 sec RI)

Cardio = 20 min on Eliptical

Static Stretched

Today was a mess. My balance, grip, even form was off. I tried doing RDLs on a better platform, but its far from the mirror. It looks like my knees were bowing out a little. I just had little confidence in my workout. I guess I shouldnt had stayed up all night drinking, cooking, studying, and fucking (with miserable results)?

Sumos burned, but I was fucked. After this I could hardly stand.

Curls were much lighter thank fucking christ.

Calves were

Cardio actually woke my ass up. Took about 6-8 min to really get going. It was too easy going, however.

Posted by: MCx2

I understand what they were saying though when they said "too convincing". People thought you were scary before you did the scene, then you did something that scared the shit out of them even more. They pre-judged you and you fell right into their sterotype with the scene you chose, they probably thought that would be all you were capable of. I'm glad you proved them wrong though.

Posted by: AKIRA

Quote:

Originally Posted by ReproMan

I understand what they were saying though when they said "too convincing". People thought you were scary before you did the scene, then you did something that scared the shit out of them even more. They pre-judged you and you fell right into their sterotype with the scene you chose, they probably thought that would be all you were capable of. I'm glad you proved them wrong though.

Oh, what they thought of me at the beginning of school wasnt in the same time frame as the BFA audition. That was in February. Remember when I went up there to do an audition? Yeah, all those kids whom said I was "intimidating" never saw that performance.

In any case, what this guy said didnt make much sense. He told me "well we didnt know you then." I would assume that I wouldnt have to go all out on people that I know and that have already seen my pros and cons. A director whom didnt know me..thats someone Ill have to hit with a sledgehammer to get his/her attention, otherwise, Id just be another spoke on a wheel.

I thought about if theyd hold a student to a "higher standard" for their audition, but I just cant buy it. In any case, there were 6 judges in there and I only heard from one of them. I have another teacher whom was in there...someone who asked the most questions when I auditioned. I am going to ask him what he thought. This guy will have a much more valuable opinion cuz he HASNT seen me do anything else.

Posted by: AKIRA

Anyone elses back hurt today?

Man, I woke up just after 5am (I had 1 more hour to sleep!

) with a tight ass knot on my left side of my lower back (my herniation is on my right side). Anyway, I tried stretching it out and man is it tight. I tried doing some self-myofacial release, but I couldnt keep doing it (it did feel good).

Ugh. I dont know if its the way I slept or the last couple of reps of my RDLs from yesterday. My left hand's grip went out and my form suffered.

God dammit, how fast does grip strength decrease?!

Posted by: MCx2

Quote:

Originally Posted by AKIRA

I realize all of that. I'm fairly confident that the judges had the same feeling that the students did, and the scene you chose reinforced that feeling. You were type casted, plain and simple. The scene you chose was exactly what they were expecting from you, in fact when you told me what you were doing I kinda cringed to myself because I was wary of that outcome.

Big muscle bound guy yelling, screaming and throwing things. There's a stretch. I'm sure they felt that you were just being you. "Too convincing" as they put it.

Now that they know you, they know you are capable of much more than just scaring the shit out of them and everyone in the lobby that could hear the commotion. They know now that you have real skills beyond the "rage" scene and they'd feel better now about putting you in the fine arts program. All makes perfect sense to me.

Posted by: AKIRA

Dont forget, I did another monologue before it that was a contrast.

I never heard of a suggestion of 'holding back.' Hell, I did that in 11th grade when I went to Belle Glade (sp?) for an acting competition. I was told I shouldnt hold back. Now that makes sense to me.

Either way, the character was crazy, I convinced them I was crazy, and now they wished they admitted me. (He did say if I did the same pieces now, Id be admitted) Kinda nice to know....NOW.

Posted by: goob

Quote:

Originally Posted by AKIRA

Dont forget, I did another monologue before it that was a contrast.

I never heard of a suggestion of 'holding back.' Hell, I did that in 11th grade when I went to Belle Glade (sp?) for an acting competition. I was told I shouldnt hold back. Now that makes sense to me.

Either way, the character was crazy, I convinced them I was crazy, and now they wished they admitted me. (He did say if I did the same pieces now, Id be admitted) Kinda nice to know....NOW.

Akiras Monologue..
Teacher: " Akira is going to read,....er...The 'Vagina Monologues'? Are you sure about this"
Akira: " Fuck yeah!"
Teacher: " Well...ok, begin then"
Akira: "Ah-hem (Clears throat). The other night I fucked this bitch with a fucking massive pussy. Honestly, I thought I would need a fucking flashlight and rope harness to go down on her.........."
Teacher: " ERRR!!!! Stop! That's enough Akira....."

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Anyone elses back hurt today?

Actually no, but thanks for asking.

Did DLs today so perhaps I'll be more sympathetic towards your condition tomorrow.

Posted by: AKIRA

Quote:

Originally Posted by Triple Threat

Actually no, but thanks for asking.

Did DLs today so perhaps I'll be more sympathetic towards your condition tomorrow.

Actually, my back feels better now. Mustve been the way I slept.

Along with that my pride is better also. I talked to another judge that was in that room in February.

He told me MY teacher isnt even an acting teacher. "This is his first year. Hes a Theatre History scholar." Which he is, since i have another class with him.

In any case, he didnt disagree with his colleague, but he provided other reasons why I didnt make it that sounded much more feasible. He made some suggestions on what classes to take next year to avoid such "scary" physicality, such as the class Stage Combat.

This guy inspired me with this along with my "presence." I have a class with him this year that is the pits, but hes the main acting teacher and he did just get done with the first years production: The Cherry Orchard....which was the most boring play Ive seen. But..

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/supersetted appendage abductions
DB Wood Chops

Weighted Supinated Chin Ups
BW for 2 sets, 6 reps
35lbs for 4 sets, 6 reps (60 sec RI)

Wide Grip Pullups with Negatives
BW for 7 reps + 3 negatives
BW for 4 reps + 3 negatives
BW for 4 reps + 2 negatives (45 sec RI; unpredicted failures)

Standing OH BB Press
The bar for 6 reps
65lbs for 2 sets, 6 reps
145lbs for 4 sets, 6 reps (60 sec RI)

Alternating Standing OH DB Neutral Grip Press
40lb DBs for 3 sets, 10 reps (45 sec RI; 3rd set had 2 RPs)

Seated DB Curls (30lb DBs)
~supersetted with~
Skullcrushers (90lbs + bar)
Each for 3 sets, 8 reps (45 sec RI)

Fat Bar Static Holds
185lbs for 4 sets, 31 s, 21s, 21s, 18s

HITT, Eliptical

5 min warm up
6 sets of lvl 6 sprints for 30 sec w/1 minute moderates in between
5 min cool down

HR=190-200

Total Time=19 min

Static Stretched

I think OH days are more least favorite. I dont mind pullups, but the presses piss me off. That being said, I opted for the pullups to come first.

I raised the rests and the reason I did so was cuz of the following HIIT. Why bother with short rests if cardio is going ot be done? In any case, those 15 sec really counted cuz I was able to finally complete the rep scheme, though it was a different grip.

Instead of doing 3 sets of 10 BW wide grips, I decided to throw in negatives. Welp, the first set's negatives doomed the rest of the sets. No matter though. It made the exercise more enjoyable and I got a good workout.

OH barbell almost failed but didnt. Another bonus due to the extra 15 sec.

OH Dbs were a bitch. Ohhhhh what a burn.

Arms were awesome!

Static hold got a cunt hair better!

Cardio felt great. Legs burned...but for some reason, it didnt elicit energy. I am pretty tired!

Back no longer hurts!

Posted by: AKIRA

Active Stretched

Warm ups..
Bridges w/feet on ball doing Marches
Oblique Crunches on Ball
Single Legged Squats

ATG Squats
The bar for X reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 5 reps
285lbs for 3 reps (stopped cuz of some asshole pain?

)
225lbs for 5 reps
245lbs for 5 reps
285lbs for 2 sets, 4, then 3 reps (90 sec RI)

Barbell Static Lunges (Split Squats)
95lbs for 3 sets, 8 reps (60-90 sec RI)

Seated Calf
2 plates for 4 sets, 12 reps (30 sec RI)

Static Stretched

Ok, today was..interesting. My plan was to do 285x5x5, but on my first set, I felt this sharp pain next to my asshole. I got scared and immediately stopped. Could this be cuz I was holding a shit? I really was...but it wasnt a "i gotta go shit right now" kind of shit, but a shit nonetheless. But this pain didnt feel like shit. I dropped the weight and tried again. Pain was gone. Increased weight, still gone. Went back to the starting set weight and yes it was still gone, but I was burning at this point. I wouldnt normally call 225-245lbs challenging, but I was doing them slowly, even with a pause at the bottom to see if the pain would come back..

Who knows...I guess well see how I feel later, huh?

Ok after watching a Randy Couture training montage, I saw him doing barbell lunges in a stationary stance, so I thought fuck it, Ill try it. Man, it burned. It burned on the anterior part of my shin, opposite my Archilles Heel. Burn burn burn. The dishes were definitely done.

Calves burned too.

Saw some girl I hit on when A Black Guy was in town. She had a guy hovering her. Jesus, I just cant win.

Posted by: AKIRA

Active Stretched

Warm ups..
Oblique Planks on hands
Bird Dogs on feet
Pendelums
Push ups on Ball

Flat barbell Bench Press
135lbs for 6 reps
185lbs for 6 reps
245lbs for 5 sets, 5 reps (45 sec RI)

T-Bar Row
1 plate for 6 reps
2 plates for 6 reps
3 plates for 5 reps
4 plates + 10lbs for 5 sets, 5 reps (45 sec RI)

Weighted Dips
1 plate for 3 sets, 10 reps (30 sec RI)

DB Row, Self Supported
85lb DBs for 3 sets, 10 reps (30 sec RI)

Reverse EZ bar Curls
50lbs on bar for 2 sets, 8 reps (30 sec RI)

Overhead Tricep Extensions with same bar
70lbs for 2 sets, 8 reps (30 sec RI)

Static Stretched

Today was rushed, but who cares.

Bench was actualy tough at the end.

T-bars stayed the same, but they had to.

Ill add later...I have a girl in here.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Saw some girl I hit when A Black Guy was in town.

So whatever became of that?

Posted by: AKIRA

Hah, I had to read that over to see if I really said that!

My legs are aching from yesterday and I am exhausted from today... :ugh:

Tomorrow is going to be a godsend to take off.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks
A SHITLOAD of Single Legged RDLs
DB RDLs

Romanian Deadlifts
The bar for 8 reps
135lbs for 7 reps
185lbs for 5 reps
225lbs for 5 reps (DOH grip)
275lbs for 5 sets, 5 reps (90 sec RI; strapped)

Standing Good Mornings
95lbs for 4 sets, 8 reps (60 sec RI)

Seated Calf
2 plates for 4 sets, 12 reps (45 sec RI)

Cardio; Eliptical for 22 min

Static Stretched a LOT

Today was better than last week's. Because of the straps, I was able to focus more on form. Seemed perfect to me, now lets see if I have pain later.

I also focused on form with the GMs. I tried to prevent my legs from bending, thereby keeping my quads locked. A little 'give' was needed. I wouldve went heavier but after last week's tight hamstring shit, I am on cautious ice.

Calves wouldve been shorter, but I ended up talking to this kid who I met at one of the UFCs. He asked if I was going to go see the next one. I want to, but if I miss it, oh well. It doesnt seem like one Id rush out to see. In any case, because of this convo, my rests were longer than I wanted.

Cardio was steady only cuz I did legs today. Trust me, I wanted to do HIIT.

Posted by: katt

RDL's look awesome Akira! Longer rest are really ok sometimes.

Posted by: Big G

Dude, you seriously are a monster! Way to go!

6' 209lbs (8/16)
Bench 360 (11/29)
Squat 370
Deadlift 435

How long have you been at this?

Posted by: AKIRA

Quote:

Originally Posted by Big G

Dude, you seriously are a monster! Way to go!

6' 209lbs (8/16)
Bench 360 (11/29)
Squat 370
Deadlift 435

How long have you been at this?

Those numbers are old, beside the bench numbers. I did the dead and squats numbers before my disk herniation. In retrospect, they couldve CAUSED the bulged disk, so they could have been flawed.

After I cut, I will try to get some numbers again...with caution of course.

Quote:

Originally Posted by katt

RDL's look awesome Akira! Longer rest are really ok sometimes.

Thank you! I went into them that day as a nervous nelly. Because of my grip last week, I had extreme pain in my lower back, but on the left side (my disk was on the right). So I basically was going to give them up, but the pain resided in less than 3 days. I do remember my left hamstring being the tightest its ever been, so I stretched and stretched and it went away.

Who knew

Posted by: AKIRA

Active Stretched

Warm ups..
Oblique Planks
Shit load of Rope Crunches

Wide Grip, Weighted Pullups
BW for 3 sets, 5 reps
45lbs for 2 sets, 6 reps
Same weight for 5.5 reps
Same weight for 4 reps, RPed, 1 rep, failed (60 sec RI)

Supinated grip, Chinups
BW for 2 sets, 10 reps
BW for 4 reps, RPed for 1 rep, RPed for another, failed (45 sec RI)

Standing OH BB Press
The bar for X reps
65lbs for 2 sets, 8 reps
95lbs for 6 reps
145lbs for 4 sets, 6 reps (60 sec RI)

Standing, Alternating OH DB Press
35lb DBs for 3 sets, 10 reps (45 sec RI)

DB Static Holds
125lb DBs for 3 sets, 20s, 15s x 2

Hise Shrugs
225lbs for 4 sets, 10 reps (30 sec RI)

HIIT, Treadmill
5 min warm up
6 sets of lvl 8 for 20 sec sprints, w/1 min in between
5 min cool down
Total time 18 min HR=170-180

Static Stretched

I was tired today.

Pullups went back to wide grip and I may should have stayed with 35lbs. Failures all over the place. The chinups sucked cuz my biceps were fried. Good stuff though.

I kept the same weight with the OH BB Presses and its a good thing I did. I almost gave up on my 5th rep on the last set. I trucked through it, but if it had been 155lbs, I wouldve had yet another failure today.

I wanted to do DB shrugs, but said fuck it and just got some grip work done. Id rather do something 'needed' than 'wanted' at this point.

The HIIT session wasnt really high intensity, but thats cuz of shin splints. I want to ease into running, so the intensity wont be as high. It should be, but doing this is better than aching for 2 weeks.

Posted by: AKIRA

Active Stretched

Warm ups..
DB Wood Chops
Single Legged Squats

ATG Squats
The bar for X reps
135lbs for 10 reps
185lbs for 6 reps
225lbs for 5 reps
285lbs for 2 sets, 5, 4 reps
275lbs for 3 sets, 5, 4, 5 reps (90 sec RI)

Split Squats (or Static Barbell Lunges)
95lbs for 3 sets, 8 reps (60-90 sec RI)

Cardio, Eliptical for 23 min

Static Stretched

Short, but painful day.

I added more specific warm ups than usual to make sure I didnt get some pain near my asshole. Without further adieu, I went straight to 285lbs. Though I didnt feel weak, I did get dizzy, so down went the weight.

But when I failed here, I had to muster up some motivation.

No way, was I going to fail again.

These Split Squats...OR Static Barbell Lunges have a hard time being labeled cuz of the concentric portion of the movement. I stay on ONE leg until that leg is done with its reps. Anyway.. When I go up, I notice I can go up and down...OR up and back, like I was on my way to make a step backwards. My torso never moves, so its not a core problem. It seems to be a slight variation. Ill look it up when I am done here. :usa:

Skipped everything else cuz I was tired. I mean, shit, I got dizzy today! I know what one piece of shit member on here would say..

By the way, if youre reading this, I know it was lack of diet today, so you can shove your obvious pointing finger up your ass.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

I know what one piece of shit member on here would say..

By the way, if youre reading this, I know it was lack of diet today, so you can shove your obvious pointing finger up your ass.

Yeah!

Where is Repro anyways?

Posted by: AKIRA

No it wasnt him. But who knows what the hell happened to him. I guess life got in the way(?)

Posted by: tallcall

Quote:

Originally Posted by AKIRA

No it wasnt him. But who knows what the hell happened to him. I guess life got in the way(?)

Damn that "Life," always getting in the way!

Posted by: AKIRA

Active Stretched

Warm ups..
Planks on ball; arms on ball, then feet on ball
Push ups on ball
Scarecrows

Flat Barbell Bench Press
The bar for X reps
135lbs for 5 reps
225lbs for 5 reps
255lbs for 5 sets, 5 reps (45 sec RI; had a slight spot on very last rep...prolly didnt need it)

T-bar Row, Neutral Grip
1 plate for 5 reps
2 plates for 5 reps
3 plates for 5 reps
4 plates + 25lbs for 5 sets, 5 reps (45 sec RI)

Alternating Incline DB Press
55lb DBs for 3 sets, 10 reps (30 sec RI)

Rope Cable Face Pulls
110lbs for 3 sets, 10 reps (30 sec RI)

Cable Pushdowns 130lbs
~supersetted with~
Cable Hammer curls 100lbs (both using rope)
2 sets, 12 reps (30 sec RI)

Static Stretched

I am ready for a de-load. ANY SUGGESTIONS ARE DESIRED AND APPRECIATED

Bench was tough..and I felt strong today..

until my second set. Still felt strong though.

The T-bars though...no. I felt like I wasnt getting a good workout at all.

The other two exercises were great! Light, but tiring and they did give me a burn. Even the light supersets were where its at!

Posted by: Big G

Scarecrows?

Posted by: Stewart14

Do you have access to a chest supported row machine (spider rows) or a hammer row machine? I happen to find those exercises a lot more effective than t-bars or barbell rows. Besides saving your lower back for deadlifts and such, they are much more strict and don't allow much cheating, so you are pretty sure you are using the muscles in question and not using momentum or other muscles.

I do the chest supported rows pretty much only now and I can tell you I feel that my back actually gets worked out from them, whereas when I did barbell rows, I felt my biceps and low back getting almost more of a workout than my upper back muscles...

just something to try, especially on a deload since you can use like 2 plates on the spider rows and really concentrate on form and feeling the muscles uses.

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

Do you have access to a chest supported row machine (spider rows) or a hammer row machine? I happen to find those exercises a lot more effective than t-bars or barbell rows. Besides saving your lower back for deadlifts and such, they are much more strict and don't allow much cheating, so you are pretty sure you are using the muscles in question and not using momentum or other muscles.

I do the chest supported rows pretty much only now and I can tell you I feel that my back actually gets worked out from them, whereas when I did barbell rows, I felt my biceps and low back getting almost more of a workout than my upper back muscles...

just something to try, especially on a deload since you can use like 2 plates on the spider rows and really concentrate on form and feeling the muscles uses.

The T-bar is a variation to me. I was doing Spider rows primarily for my max strength exercises. I just wanted to switch shit up, but now that I am at a new gym...I am not sure if they have either row setup you mentioned.

I do know what you mean, however. Ive never really liked doing any sort of heavy rows because I never feel the muscles being worked. Its as if I am just going through the motions. Usually, after a while, Ill drop the weight, feel the burn, then progress back up. I always think its my form that is fucking up too, so its another reason why i drop the weight. However, when its time to progress, i am back at stage 1 again.

You got any recommendations for dealoading? Ive never seen a program for cutting, but I cant imagine it being too different, but I am now thinking of frequency as well.

Posted by: AKIRA

Quote:

Originally Posted by Big G

Scarecrows?

In a nutshell..
Stretch and Flex Exercise #36

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Hmmm...deloading...I've never really done a deload, but I guess if you want to keep things simple, you can keep the same template you are doing now and just eliminate volume, or keep the volume and lower the weights by a percentage. I wouldn't do anything too fancy, I don't think you need to. So like on your bench presses from today, you could just do something like 2 sets of 5 at the same weight you used this week, that would be considered a deload, or you could keep 5x5, but do maybe 75% of the weight you used this time, either way, you will be deloading, and just keep that technique for all your other exercises.

Posted by: AKIRA

Yeah, after a search, that information was what was given. In fact, it was a thread you started where I got the info.

I dont know. Going to the gym and doing what I do now but with less volume would make it...boring.

I may not NEED to, but I am going to spice shit up for a week.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/appendage abduction
Push ups on Stability Ball
DB Single Legged RDLs

DB RDLs
70lb Dbs for 6 reps
90lb DBs for 5 reps
110lbs for 2 sets, 5 reps

Pre-weighted bar, Good Mornings
110lbs for 2 sets, 10 reps

Wrist Curls, both ways 1 heavier than the other

HIIT

Static Stretched

This is a Deload day. Didnt much of a shit. I was on vacation.

I did weigh myself. 210lbs

Wrong direction, AKIRA. Back on the bus, it is!

Posted by: katt

Funny how that weight just creeps up there huh ??

I do the same thing,, one day I'll be down 3 pounds, the next day it will be completely opposite.....

Posted by: goob

HIIT on deload day???? Oh lord....good effort.

Posted by: AKIRA

If it were up to me (and...uhh, it is) Id do HIIT every day on deload. I didnt work out today cuz of traveling + work and I cant tomorrow cuz of school + studying.

Posted by: AKIRA

Active Stretched

Warm up..
Crunches w/legs on ball
Planks w/arms on ball

Bilateral DB Rows
~supersetted with~
Flat DB Bench Press
40lb DB rows for 10 reps
50lb DB rows for 10 reps
50lb DB presses for 10 reps
(Now the workout..)
65lb DBs for 3 sets, 10 reps (30 sec RI)

Inverted Rows
~supersetted with~
Dips
BW for 2 sets, 12 reps (30 sec RI)

Preacher EZ bar Curls
70 + bar for 2 sets, 8 6 reps (30 sec RI)

OH EZ Bar Extensions
90 + bar for 2 sets, 8 reps (30 sec RI)

Static DB Holds
95lb DBs for 3 sets, 32s, 22s, 19s

Static Stretched

My workout lasted 40 minutes.

Not bad! Its a deload, so who cares, but this was a GREAT cardio workout. I was pressed for time, but man was I winded!

Posted by: AKIRA

Active Stretched

Rope Crunches galore
Single Legged Squats

Bulgarian DB Squats
BW for 6 reps
25lb DBs for 6 reps
35lb DBs for 6 reps
55lb DBs for 3 sets, 6 reps (60 sec RI)

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

Standing Calf
120lbs for 2 sets, 8 reps
150lbs for 3 sets, 10 reps (30 sec RI)

HIIT, Eliptical

5 min warm up
6 sets of 20 sec sprints w/1 minute moderates
5 min cooldown

HR=180-190; Total time 18 min

Those bulgarians really wipe out my motivation. UGH, what a horrible idea when one doesnt even feel like working out.

Another winded day...

Posted by: katt

nice workout you got going on there !!

It's over now - and it's Friday!!!!!

Posted by: AKIRA

Yep! I celebrated with a pizza from 5 star pizza!

I think I should just declare this cut a failure and get back to the numbers.

Posted by: katt

OMG pizza sounds so good right now!!! I haven't heard of 5 star though.. must be an east coast thing?

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Yep! I celebrated with a pizza from 5 star pizza!

I think I should just declare this cut a failure and get back to the numbers.

I think you just did.

Posted by: Witchblade

How many pounds did you lose? I thought you still lost quite some(?).

Posted by: AKIRA

Total? I dont know. With my move to college, there was a long time without a scale. The pics in my gallery are my results and that was what I was shooting for, but seriously, a cut shouldnt last over 4 months.

Posted by: vortrit

Quote:

Originally Posted by katt

OMG pizza sounds so good right now!!! I haven't heard of 5 star though.. must be an east coast thing?

I had a chicken bbq pizza a couple of weeks ago for a cheat. It was fantastic.

Posted by: BoneCrusher

Quote:

Originally Posted by Stewart20

UM, this is the perfect picture to play "add a caption to this picture" hehehe.

I will go first....

"Oh shit, did I really just fuck a fat chick or was I dreaming???"

Posted by: tallcall

Quote:

Originally Posted by vortrit

I had a chicken bbq pizza a couple of weeks ago for a cheat. It was fantastic.

We're getting a new NYPD (New York style Pizza Delivery place) near where I live, I can't wait! That pizza is so good - it'd make for a very nice cheat meal!

Posted by: AKIRA

Quote:

Originally Posted by BoneCrusher

Yeah that caption was pretty good.

That pic is me FLEXING though. I dont count it. But without tonights UFC's way of being, I might as well be LLLLLAAAAZZZZZZZYYYY about it.

Posted by: BoneCrusher

I just noticed TallCall's sig again. His boy won

Posted by: tallcall

Quote:

Originally Posted by BoneCrusher

I just noticed TallCall's sig again. His boy won

Yay!! I still have to watch it though - kind of passed out last night before everything started.

Posted by: AKIRA

Active Stretched

Warm ups..
Side Planks on hands (60 sec)
Push Ups on Stability ball
Rope Cable Crunches (full rack, 2 sets)

Flat Barbell Bench Press
135lbs for 10 reps
225lbs for 6 reps
275lbs for 3 reps
315lbs for 2 reps

295lbs for 2 reps

275lbs for 4 sets, 3 reps (75 sec RI; too heavy)

DB Row (supported by DB rack)
55lb DBs for 10 reps
75lb DBs for 6 reps
95lb DBs for 3 reps
120lb DBs for 6 sets, 3 reps (75 sec RI)

Cable Row, Neutral Grip
160lbs for 3 sets, 8 reps (60 sec RI)

Flat DB Press
110lb DBs for 3 sets, 8 reps (60 sec RI; last set had a failure at 6, RPed for 10 sec, fired out last 2)

Close Grip Bench Press
225lbs for 2 sets, 6, 4 reps (60 sec RI)

HIIT, Eliptical
5 min warm up
3 sets of 20 sec sprints...too fatigued
5 min cool down

No streches.

Well! Looks like I was over shooting some shit today, eh? I wanted to do 6 sets of 3 reps on some heavy weight, but its not time for it.

Shoulda known!

Even my DB Rows sucked a bit. My left hand kept losing grip, but I guess it was a good grip workout!

Cable rows were too light. DB Presses were just right.

Close grips were fucked cuz of fatigue.

I knew I was screwed before I got on the eliptical. Taking another ephedra right before cardio on an empty stomach is a recipe for disaster. In fear of my LIFE, I decided to stop.

Posted by: AKIRA

Active Stretched

Warm ups..
Bridge w/feet on ball doing marches
Planks w/appendage extensions
Single Legged Squats

ATG Squats
The bar for X reps
135lbs for 8 reps
185lbs for 6 reps
225lbs for 5 reps
245lbs for 3 reps
275lbs for 5 sets, 3 reps (2 min RI)

DB Marching Lunges
35lb DBs for 12 steps
50lb DBs for 3 sets, 12 steps (60-90 sec RI)

Seated Calf
1 plate on each side for 2 sets, 8 reps
2 plates on each side for 3 sets, 6 reps (60 sec RI)

HIIT, Treadmill

5min warm up
6 sets of 20 sec sprints
5 min cool down
Total time = 18 min

Static Stretched

Doing some evaluating today on the squats. Eh, not too shabby. I thought it was a bit light for the rests, but ok. This wont be my template anyway.

Lunges were tough.

Calves were really tough. Might be too heavy.

Posted by: Big G

Quote:

Originally Posted by AKIRA

Fat Bar Static Holds; 185lbs for 4 sets, 31 s, 21s, 21s, 18s

Wish my gym had a fat bar. I've never seen one. It's just a big fat bar I guess, right?

Quote:

Originally Posted by AKIRA

I think OH days are more least favorite.

OH days... hmm...

... thx for the idea.

Quote:

Originally Posted by AKIRA

I did the dead and squats numbers before my disk herniation.

Shit! Have I not read far enough back in your journal? When did that happen? How serious is it? How can you still be doing monster ATG squats? WHY are you still doing monster ATG squats!? Back herniations are crazy-serious, no?

Quote:

Originally Posted by AKIRA

Active Stretched, Warm ups, Workout, Cardio, Static Stretched

How long are your workouts?

Posted by: AKIRA

Quote:

Originally Posted by Big G

Wish my gym had a fat bar. I've never seen one. It's just a big fat bar I guess, right?

First time Ive had one. Good stuff.

Quote:

Originally Posted by Big G

OH days... hmm...

... thx for the idea.

Upper Verticals!

Quote:

Originally Posted by Big G

My workouts last 1:30 or less. Usually 1:05-1:15.

How am I doing the squats? VERY CAREFULLY. As far as my numbers go, Ill go so far to say they were made with BAD FORM too.

Kinda weird...I go lower than I ever did before and my numbers arent too far off despite my injury. Just goes to show you that going down all the way wont cause problems.

Posted by: Big G

Quote:

Originally Posted by AKIRA

Just goes to show you that going down all the way wont cause problems.

Shoot. I can't get all the way down any more. I'm trying to switch to an extra-wide power-lifter(type) stance, to reduce lower back & knee sheering forces. I can't go wide and deep (flexibility? hip design?).

Posted by: AKIRA

..but todays journal is in!

Active Stretched

Warm ups..
Planks w/abducted appendages
Push ups on stability ball

Flat Barbell Bench Press
135lbs for 8 reps
185lbs for 5 reps
225lbs for 3 reps
255lbs for 5 sets, 5 reps (2 min RI; too long rests)

DB Row
65lb DBs for 6 reps
85lb DBs for 5 reps
125lb DBs for 5 sets, 5 reps (2 min RI; first set had NO straps)

Flat DB Press
120lb DBs for 4 sets, 6 reps (90 sec RI; last set failed at 3, RPed for 20 sec, only got 1 more)

Seated Cable Row
200lbs for 4 sets, 6 reps (90 sec RI; too easy)

Static Stretched

Not much to say. Bench can go up easily if I want to keep those rests.

DB Rows were kinda tough, but I only have one more set of DBs to go.

Those DBs sure fired back during the presses.

Guess I wont be so strong after benching eh? These will remain until I get them.

Cable Rows can go up.

My last journal entry had me Conventional Deadlifting 275lbs, DOH, for the same volume (no straps!). GMs were 135lbs for 4 sets of 6. Yeah...thats about right.

Posted by: AKIRA

Active Stretched

Warm ups..
Pendelums
Rope Crunches
Single Legged Squats

ATG Squats
The bar for 8 reps
135lbs for 4 reps
185lbs for 4 reps
225lbs for 4 reps
275lbs for 5 sets, 5 reps (<2min RI; gave up after 4th rep on 5th set)

Unilateral Leg Press
4 plates for each leg for 3 sets, 8 reps (60 sec RI)

Seated Calf
1 plate on each side for 3 sets, 12 reps (30 sec RI)

Eliptical for 29min

Static Stretched

Another sharp pain felt near my asshole in my 225lb warm up.

Went away when I slowed the reps down. DONT BOUNCE FROM THE BOTTOM! Anyway, who knows why I gave up, but fuck it, this is my first 5x5 with this weight in a while.

Unilateral was too easy.

Calves, fuck em.

I did a moderate cardio pace today cuz I want to get some wind built up in me.

My cardiovascular is weird (or maybe I am going to be the first one to put it out there). Ill warm up, get a good pace started, but then ill run out of breath on maybe the first 2 sets. However, on my 2nd exercise, I am never running out of breath. Same thing for cardio...ill warm up, then star the 'run' but be in bad shape after 5 min...however, if I hold out, my "second wind(?)" kicks in and I can go on forever.

Posted by: AKIRA

Active Stretched

Warm ups..
Oblique Side Planks on hands
Back Extensions (I dont like these)
L Pullups (3 sets)

Weighted Wide Grip Pullups
45lbs for 5 sets, 5 reps (< 2 min RI)

Seated DB OH Press
55lb DBs for 6 reps
75lb DBs for 5 reps
95lb DBs for 5 sets, 5 reps (< 2 min RI)

Weighted Close Grip Chin Ups
25lbs for 3 sets, 8 reps (60 sec RI; 3rd set failed at 5.5, RPed, got 2 more)

Standing OH BB Press
115lbs for 3 sets, 8 reps (60 sec RI)

Hise Shrugs
295lbs for 4 sets, 8 reps (60 sec RI)

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

Total time 18 min, HR=190

Static Stretched

Pullups werent too easy. Neither were the OH presses. These weights have to go up though since I did them. Its weird though cuz the rests were too long. I guess the strength wasnt there.

My chinups caught up with me.

I kinda called it though.

My Standing BB presses were prolly the most satisfying as I felt the workout itself. Leave it to lighter weights to do it. I had planned a=on 135lbs but the failure with the chins recommended otherwise.

Threw Hises in cuz, well, as far as accessory work goes, Id like to have bigger traps (and calves) than anything else. My grip during this program will be aided by straps so thats out and my arms are already big so fuck them too.

OK! There are my 1st week's numbers. I am going to do an Alternating Periodization program. Next week I will decrease the intensity, then get back to the numbers. Bench, Pull ups, deads, and squats will be the exercises for the numbers.

Posted by: Big G

Quote:

Originally Posted by AKIRA

Seated DB OH Press
95lb DBs for 5 sets, 5 reps (< 2 min RI).

How long've you been lifting?
All natural?

Posted by: AKIRA

Yeah always been natural.

The OHs used to be higher. Ive been doing standing since god knows when and seated presses will always be higher than standing.

Posted by: Big G

Quote:

Originally Posted by Big G

How long've you been lifting?

Posted by: AKIRA

Oh, since I was 15 years old.

Posted by: katt

So alternating week to week?

How's school going?

Posted by: tallcall

Every thing's looking good in here, keep it up!

Posted by: AKIRA

Thanks guys. Yeah, one week will be all out and the next week will be moderate.

I was going to workout this morning, but I coudlnt sleep cuz of 2 performances I had to do today. Ive got one more to do in front of the faculty. Not sure why the teacher is putting all of us through this. I can tell people are nervous about their next performance thats in front of the faculty (actually anyone can come see it) cuz they are forgetting their lines CONSTANTLY and that just shouldnt be happening NOW vs. the beginning of the year. Even my scene partner forgot a line. I didnt.

Ive got the rest of the afternoon to relax and I am definetly not going to the gym at this fucking hour on a monday. But maybe later...

Posted by: AKIRA

Active Stretched

Warm Ups..
Planks
Bird Dogs
4 sets of Single Legged RDLs 20lb, 25lb, 35lb, & 45lb DBs

Romanian DB Deadlifts
60lb DBs for 7 reps
80lb DBs for 6 reps
90lb DBs for 3 sets, 8 reps (90 sec)

Glute-Ham Raise
BW for 3 sets, 10 reps (60 sec RI)

Lying Leg Curl (Prone)
95lbs for 8 reps, went down to 90lbs for 4 reps
80lbs for 12 reps (60 sec RI)

Seated Calf Raise
1 plate on each side for 3 sets, 12 reps (30 sec RI)

Static Stretched

FUCK CARDIO

I used a bunch of single legged RDLs to warm me up today and I wonder if that was such a good idea..

DB Romanians were easy, but my grip was failing...and it was my right hand!

Thats right Mr. Smiley, I didnt get that shit either.

Glutes were still hard, but at least this time I was able to complete a full set scheme.

Leg Curls were a bit of a joke. I aimed low, but this was yet another new machine. Cybex Eagle? Eh. Anyway, I could hardly keep balance after all these hamstring workouts.

Posted by: AKIRA

Active Stretched

Warm ups...
Crunches w/legs on ball
Planks on Ball
Push Ups on Ball

DB Flat Press
65lb DBs for 5 reps
85lb DBs for 5 reps
110lb DBs for 3 sets, 8 reps (90 sec RI)

T-Bar row, wide grip
1 plate + 25lbs for 5 reps
2 plates for 8 reps (too light)
2 plates + 25lbs for 3 sets, 8 reps (90 sec RI)

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

Inverted Row
BW for 3 sets, 12 reps (60 sec RI)

Forgot to stretch?!

I just couldnt go 3 days in a row without working out, but I HAD TO. I was pretty fucking useless, but I still got some shit up. I even forgot my water bottle.

DB Presses were ok. Id say they were tough, but I was in no shape today and I still got them up, so this was too light.

Rows were light too.

Dips and Inverted Rows were all I could muster.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks on ball
Planks w/abducted appendages
Single Legged Squats

Marching DB Lunges
25lb DBs for 12 steps
30lb DBs for 12 steps
40lb DBs for 3 sets, 16 steps (90 sec RI)

Leg Press
1 plate on each side for 5 reps
3 plates on each side for 5 reps
4 plates on each side for 3 sets, 10 reps (60 sec RI)

Standing Calf Raise
100lbs for 6 reps
120lbs for 6 reps
140lbs for 6 reps
200lbs for 2 sets, 12 reps (40 sec RI)

Static Stretched

Felt pretty

today. 40lb Lunges seems pretty light, but my cardio has been flawed..but what really got me this time was the BURN. Metabolic work anyone?

Leg press was a 2nd verse that was the same as the first. Burn Burn Burn

Calves burned too.

Posted by: AKIRA

Active Stretched

Warm Ups..
"Around-the-World" on stability ball with 12lb ball
L Pullups

Wide Gripped 30 pullups
BW for 6-7 sets to get to 30

Standing Alternating OH DB Press
25lb DBs for 5 reps
30lb DBs for 5 reps
40lb DBs for 8 reps (too light)
45lb DBs for 3 sets, 8 reps (90 sec RI; still too light)

Supinated Gripped 30 Chinups
BW for 7-8 sets to get to 30

DB Scaptions
30lb DBs for 3 sets, 10 reps (60 sec RI; failed on 3rd, stopped after 8)

Close Grip Bench Press
205lbs for 2 sets, 8, 6 reps (45-60 sec RI)

Barbell Curl
95lbs for 2 sets, 8, 5 reps (45-60 sec RI)

Static Stretched

Well today was a lot of fun...

Has anyone tried this shit? Its not as easy as it seems. I got to 16 reps on both the chins and the pulls, but dropped to catch a breath. Next thing I know, I cant get past 5, then 3, then 2! Good Shocker!

OHs arent really a priority, but I still didnt want to go easy.

The scaptions....

God damn. Burn city, but damn did I look good doing it.

WITH 30lb DBs!

Close grips were ok. Curls I knew were going to be hard considering the pulls.

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Crunch 110lbs then 130lbs
Single Legged RDLs BW then 30lb DBs

Conventional Deadlift
135lbs for 7 reps
185lbs for 5 reps
225lbs for 5 reps
295lbs for 5 sets, 5 reps (2-3 min RI, DOH grip)

Standing Good Mornings
145lbs for 4 sets, 6 reps (90 sec RI)

Seated Calf
1 plate for 2 sets, 6 reps
4 plates for 3 sets, 6 reps (60 sec RI)

Static Stretched

Today was the first time I felt an EXTREME core workout during deads. Keeping that back straight at that weight is a bitch with conventionals. I know, I am acting like I never did this before...but perhaps maybe I didnt. I AM coming from an injury mind you, so I had to have made a mistake somewhere.

GMs were such a bitch

Calves were fucking HARD.

Sad news.

My gym is open tomorrow then its closed until school opens back up. This sucks big fucking time.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Today was the first time I felt an EXTREME core workout during deads. Keeping that back straight at that weight is a bitch with conventionals. I know, I am acting like I never did this before...but perhaps maybe I didnt. I AM coming from an injury mind you, so I had to have made a mistake somewhere.

You are squatting all the way down, right? Are you rounding the back at the bottom of the lift only or all the way? Platform DLs and using 35's are two ways to force yourself into a lower starting position.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks with ipsilateral appendages extended
Planks with legs abducted
Bridge w/feet on ball doing Marches
Floor Bridges on hands
Push Up on Ball

Flat Barbell Bench Press
135lbs for 3 reps
185lbs for 3 reps
225lbs for 3 reps
275lbs for 5 sets, 5 reps (> 2 min RI maybe)

DB Row
65lb DBs for 4 reps
85lb DBs for 4 reps
125lb DBs for 5 sets, 5 reps (> 2 min RI; straps used for last 4 sets)

Flat DB Press
120lb DBs for 4 sets, 6 reps (90 sec RI; last rep failed again on rep 4)

Cable Row
220lbs for 4 sets, 6 reps (90 sec RI)

HIIT Eliptical

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

HR = 190

Well thats it for a while. Bench felt good. DB presses failed, but thats ok.

Rows were still tough, cables were hard but only cuz I needed the straps...but I ditched them

Posted by: Double D

I got my flat up to 285 for 6. About time I bench a bit more than you. With that being said, whats up buddy?

Posted by: AKIRA

285 for JUST 6 or sets of 6?!

Doing good! i am going to feel out of place soon when I wont be working out after 3+ days. I have no gym until I go home.

Posted by: AKIRA

Quote:

Originally Posted by Triple Threat

I squat all the way down cuz each rep is placed completely on the ground, then I adjust grip. Takes 1-2 seconds in between each rep.

I stick my ass up high to align my back, so no rounding.

I dont think I want to go lower, it was just nice to feel a core's fatigue today and made me wonder when I was doing conventionals with higher reps way back when if I even did them right. I am shooting for the indication that I didnt cuz I got injured.

Posted by: Burner02

was'sup, college man! How's things?

Posted by: AKIRA

Not bad! You still sending out spammed comments on myspace?

Posted by: Burner02

not this kid...never done that...

Posted by: AKIRA

Well you DID! I deleted the proof, but yes it was you! You most likely didnt do it, either someone else hacked your shit or its a bot in your system.

Posted by: Burner02

I did get hacked..had to change password. Hoepfully that's all...another freind of mine also had her page hacked...

Posted by: AKIRA

Someone I know and used to mess around with has her profile kidnapped by her fiance!

Apparently, she was engaged for 6 years and within that time, i was a statistic among others. I never fucked her cuz of her riDICulous smile. Oh, it was that bad.

Anyway, her fiance finally found out and totally remapped her profile. Its hilarious! The background is white with the black lettered word: "SLUT"

I made it as a bulletin, check it out asap.

Posted by: Burner02

if I can get there in time... (home)
hey..um...you DO know that every room is equipped w/ a beauty switch, right?

Posted by: AKIRA

Ok I did workout during the xmas week, but I dont remember what I did really, but here goes.

2 days...

Quad Day..

275lbs for 5 sets, 5 reps (2 min RI)

Unilateral Leg Press
6 plates on each side for 4 sets, 6 reps

Calf Work

Horizontal Day

Fuck...

Alternating Incline DB Press
70lb DBs for 3 sets, 10 reps (90 sec RI)

Spider Row
3 plates + 25lbs for 3 sets, 10 reps

Then I did Dips w/25lbs and Inverted Rows (BW) for 2 sets, 15 reps each exercise

Alternating DB Curl
40lb DBs for 2 sets, 8 reps (60 sec RI) ..maybe it was 10 reps?

Skullcrushers
Dont fucking remember for 2 sets of who the fuck knows how many reps (60 sec of shit guessing numbers)

All in all, good stuff.

Posted by: DOMS

I like your horizontal day workout. I hope she was cute.

Good job keeping at it during the holidays, man!

Posted by: AKIRA

Well that was maybe 5 days ago. I have no gym until school starts.

Posted by: goob

Hope you had a very drunken holiday A.

Posted by: AKIRA

And guess what? I am injured!

Yeah. Two days ago, a friend thought he could out wrestle me and within a minute, I submitted him. We were both drunk and on Valium (

) so who knows what I pulled. BUT I dont think that was what fucked me. His 300+lb friend fell and asked me to help him up. Well, I picked him up, with his arm around my right shoulder...and now my left glute along the lateral side of my torso (some obliques) are inflammed. I could hardly walk straight. Naturally, I thought I herniated or bulges the LEFT side of my injured disk, however, it doesnt feel like the experienced pain. So..2 days later I do a metabolic Vertical day..

SELF MYO-FACIAL RELEASE

Active Stretched

Planks ~ss~ Birdogs w/ ipsilateral extended appendages
Bridges w/ leg extended
Back Extensions (really just stretched my back)

Wide Grip BW Pull ups to 30
5-6 sets until I got to 30 (10-20 sec RI)

Standing Alternating OH DB Press
25lb DBs for 5 reps (no pain)
35lb DBs for 5 reps (no pain)
40lb DBs for 5 reps (no pain)
50lb DBs for 3 sets, 8 reps (90 sec RI; no pain)

Supinated, Close Grip BW Chinups to 30
5 sets to 30 (10-20 sec RI)

DB Scaptions
35lb DBs for 3 sets, 10 reps (90 sec RI; failed at 7th rep on 3rd set)

Standing Alternating DB Curl
45lb DBs for 2 sets, 8 reps (60 sec RI)

Close Grip Bench Press
185lbs for 2 sets, 8 reps (60 sec RI)

Forearm Curls w/barbell
135lbs for 3 sets, 10 reps

Same thing but reversed
115lbs for 2 sets, 10 reps

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

Total time: > 18 min; HR = 190+

Static Stretched

SELF MYO-FACIAL RELEASE

Because of my back...or hip actually, I am glad I did a vertical day. Not sure if any metabolic activity improved, but I think it did...hard to say. I have supplements going into me now (CEE, Arginine, Matrix), but I havent taken them in a dedicated manner during my 'break.'

Close Grip pull ups got better Id say.

Oh Presses were up from last time, but theyre still too light. 55lbs might do it...or the reps might go up. Suggestions?

Scaptions...now, I failed last time with 30s..what the fuck was I thinking about going up? There were some rest pauses too, so that rep scheme didnt count. OH. In case youre wondering why I am doing them instead of another compound, its cuz I want my pull ups to gain strength and care little for the OHs. So...I opted for a workout I am not used to doing to not generate any formed habits, thus, grow!

I did however do a compound 'isolation' (which isnt really an isolation) for my triceps and a just kept a strict isolation for the biceps. By the way, finishing those 45lb Curls were tough and I think is another sign of improvement.

I did forearms cuz...well I dont like the way they look. Ill be frank here. When I was doing ridiculous amounts of volume before NASM came along, I also did a lot of forearm work. Though my grip sucked, my forearms looked magnificent. They even got me laid (True Story), so for a peace of mind, I will do some on moderate days. I will cycle through forearm curls and grip work this time though.

HIIT hasnt improved, but this was the first time I was back in the gym, so that HR was pretty high. I will start to do extra sets or make the sprints to 30 sec...or do both.

Bottom line, my mood is elevated. Its good to be back. Now maybe I can get hard regularly!

Posted by: AKIRA

Active Stretched

Warm ups..
Bridge w/feet on ball doing Marches
Same thing but with leg extensions (isometric)
Rope Oblique Crunches
Single Legged Squat

DB Marching Lunges
25lb DBs for 12 steps
20lb DBs for 12 steps
45lb DBs for 3 sets, 16 steps (90 sec RI; holy shit)

Leg Press
4 plates on each side for 3 sets, 10 reps (60 sec RI; holy fucking shit)

Took a pause to fight off vomit

Standing Calf Raise
100lbs for 8 reps
120lbs for 8 reps
200lbs for 3 sets, 8 reps (30 sec RI)

Took another big pause to fight off vomit and stretched quads and lower back

Cardio: 20 minutes of Eliptical

Supplements: CEE, Arginine, Ephedra

Ok, thinking about school starting back up tomorrow isnt a good thing to do while working out on ephedra. However, feeling like having to puke reminded me of the good ol' days when I first started taking Legs seriously.

Lunges were up, but man was my cardio fucked. Marching lunges are so much harder than regular lunges cuz theres constant movement. Pushing, Pull, stabilization

I was going fucking nuts around the 12th rep on the 3rd set.

I thought about going up on the Leg Press, but my legs felt like they got raped by a rabid fucking porcupine, so I decided to keep things the same. And I still got raped. "Id rather piss a cactus out my dick."

I think it was the panting that caused the nausea, but I was in bad shape. Calves were half ass, but I thought if I laid down and stretched it would go away. Well, it helped and to tell you the truth, after 6 minutes of the eliptical I was right as rain again.

I was also side tracked cuz my fucking passenger side window motor gave out and I was scared as a midget pissing in a regular height sized urinal when I thought about my window not being able to come back up while living in this fucked up community.

Luckily it got back up...

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Luckily I got it back up...

Alright Akira, you finally got it back up!

Posted by: AKIRA

Holy shit, this shit is never gonna end is it.

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Holy shit, this shit is never gonna end is it.

Posted by: AKIRA

Active Stretched

Warm ups..
Variations of supersetted Planks
Single Legged RDLs (BW, 20lb DBs, 30lb DBs)

DB RDLs
55lb DBs for 6 reps
65lb DBs for 6 reps
95lb DBs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets)

Glute-Ham Raise
BW for 3 sets, 10 reps (60 sec RI)

Seated Calf
1 plate for 8 reps
2 plates for 3 sets, 12 reps (30 sec RI)

Fat Bar Static Holds
205lbs for 5 sets, 20 sec holds (30 sec RI)

HIIT, Eliptical
5 min warm up
4 sets of 30 sec sprints w/1 minute in between
5 min cool down

Total time = 18 minutes exactly; HR = 180-190

Static Stretched

My single legged RDLs were worse today. Kinda odd...why isnt this improving?

My grip on RDLs was expected to go bad cuz of the last metabolic week's summary, but even with straps, my LEFT hand was giving out. It even distracted me enough to lose form I think cuz my back was more tender than usual.

I went right to Glute-Ham Raise where I got my ass raped. Oh God and baby Jesus, what the fuck is with this exercise?! It always makes me want to cry like a little K-Fed bitch.

I skipped leg curls which Ill explain later..

Calves were better today cuz I figured I wasnt doing FULL RANGE OF MOTION. I figure most twerps arent doing this and they need too, my stupid ass included. I mean, Ive been doing the same pussy weight for how long now and its always a killer, so what gives? My lazy ass that just wants to go through the motions, thats what gives!

HIIT was up and thats fine...stretching was taken more seriously and heres why...
I have a new class this semester called Stage Combat. I had my first session yesterday and its coached by a woman with some pretty good flexibility skills. This class will incorporate a lot of flexibility demands on my part... Now picture my bulky ass walking in there all fucking sore from the workout I did at the gym before class! Something is going to have to give here...

I also have to keep in mind about my disk throughout this..

Posted by: katt

Quote:

Originally Posted by AKIRA

I went right to Glute-Ham Raise where I got my ass raped. Oh God and baby Jesus, what the fuck is with this exercise?! It always makes me want to cry like a little K-Fed bitch.

I always like reading your after workout comments..

Posted by: AKIRA

I try to add a little flavor to my workout entries.

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Crunches, regular and oblique (120lbs-140lbs)
Push Ups on Ball

Barbell Flat Press
135lbs for 3 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 3 reps
295lbs for 2 sets, 5 reps
295lbs for 4 reps, RPed, 1 rep
295lbs for 3 reps, RPed, 1 rep
295lbs for 3 reps, 2 reps were spotted (2:30RI; failed)

DB Row
50lb DBs for 5 reps
70lb DBs for 5 reps
90lb DBs for 5 reps
130lb DBs for 5 sets, 5 reps (2 min RI; strapped

)

Flat DB Press
120lbs for 2 sets, 6 reps
120lbs for 3 reps (2 min RI; FAILED! I WAS SPENT!)

Cable Row
220lbs for 4 sets, 6 reps (90 sec RI)

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

Static Stretched

I thought today was a complete failure until I got to DB Presses. The level of energy there was super low and quite dangerous. My DIET is to blame for today. Hardly ANY carbs to fuel my shit.

That being noted, I suppose its ok to have a set back of 29fucking5. My rests are too short I think and this rep scheme has spent up its last drip of fuel. Actually, well wait and see how the other workouts come out during the rest of the week!

Rows were great, but sadly the DBs were strapped.

On a side note, I saw 3 guys whom had body structures that resembled powerlifters doing curls curls curls. I swear, these shaved headed balloon shaped buffoons did barbell curls in the squat rack, in front of the mirror with DBs, on the machines.

Meanwhile I am repping 130lb DBs with perfect form... Jesus help them.

Posted by: MCx2

At least you can still bench. I haven't been able to since that little "scuffle". My shoulder is toast.

Your DB presses were nice.

Posted by: AKIRA

You got injured from the whore's bfriend battle? Mustve been the fall..

Posted by: AKIRA

Active Stretched (half)

Warm ups..
Planks w/supersetted abducted legs
Bird Dogs w/suppersetted abducted legs
Single Legged DB RDLs (BW, 20s, 30s)

Conventional Deadlifts
225lbs for 2 sets, 3 reps
275lbs for 3 reps
315lbs for 5 sets, 5 reps (> 2 min RI; 1st set set no straps, the other sets had a mix of strap use)

Standing GMs
155lbs for 4 sets, 6 reps (2 min RI)

DB Static Holds
115lb DBs for 3 sets, 30s, 20s, 20s (30-45 sec RI)
95lb DBs for 25 sec

Static Stretched

Today was a good day. I have been stressed out with some jaw problems. Yesterday, this shit started to hurt and its not stopping. I have some sort of growth problem.. :uhh: My right jaw grows fast than my left jaw, so its pushed to the left dramatically. Scary shit really.

Deadlifts were strong. Id have the straps on my wrists ready to use when needed. Only takes a second to put them into action, so why not. I used my grip as much as I could.

GMs were so fucking taxing.

Holds were done to make up the straps.

Go fuck yourself.

Posted by: MCx2

Quote:

Originally Posted by AKIRA

You got injured from the whore's bfriend battle? Mustve been the fall..

Yeah, it's the shoulder of the arm I used to slam him with.

Do you do GMs with locked knees?

Posted by: AKIRA

My left leg hurt yesterday after my Saturday slam. You never know shit is gonna hurt until hours later.

My knees try to stay as locked as possible but there is some bending going on. My hamstrings are fried by then and I have to weary of my disk. I shouldnt even be doing these, but I need variation. Dont expect big numbers here.

Posted by: Witchblade

I think (and practice) a slight knee bent is good to take some stress off the knees and consequentially your lower back.

Posted by: AKIRA

I tell ya, I still feel it in my hamstrings. When these fuckers fatigue, you get a feeling of satisfaction knowing you did a good job.

Posted by: AKIRA

Upper Vertical (damn, when was the last time I did this?)

Active Stretched

Warm ups..
Isometric Side Planks
Floor Bridges on hands
L Pullups

Wide Grip Pullups
BW for 5 reps
55lbs for 3 sets, 5 reps
Same thing for 2 more sets, 4.5, 3.5 reps (>2 min RI; failed)

Seated OH DB Press
35lb DBs for 5 reps
55lb DBs for 5 reps (both standing)
75lb DBs for 5 reps
100lb DBs for 5 sets, 5 reps (>2 min RI)

Close Grip Pull ups
35lbs for 4 sets, 6 reps (2 min RI)

Standing OH BB Press
135lbs for 4 sets, 6 reps (<2 min RI)

Static Stretched

Pullups were hard, but I think it was cuz they fucking took the tape and tape residue off my pull up bar! I needed that shit! So, what do you think fucking happened? Yep, you guessed it, grip started to slip like a wet pussy on a banana peel. Distracted from getting my reps? Maybe...but Id say not cuz I did drop and readjusted and still it was a no go.

Seated DB presses are still cardio costly. I swear, youre breathing MUST be perfect or youre not moving SHIT.

Close Grips were better...OH BB Presses were too easy.

And thats that.

I have another quad day coming up, then its back to push/leg/pull/leg. 5 sets of 3 reps for week A, then who knows what Ill do for volume on week B. It will prolly be something close to this.

I like having a 'full body' feeling on my upper days, but I need some variation.

Posted by: Burner02

Quote:

Originally Posted by AKIRA

Seated OH DB Press
100lb DBs for 5 sets, 5 reps (>2 min RI)

grip started to slip like a wet pussy on a banana peel. And thats that.

dam dude! Noice presses!

oh...and how poetic...

Posted by: AKIRA

Haha! Yeah thanks!

I was kinda down about not getting my 295 bench up for 5x5, but I noticed the max strength week before had a 275 5x5, so my dumb ass raised it 20lbs! I might keep it for now and drop the volume to 5x3. I am destined to get there anyway.

Posted by: AKIRA

Quad Dominant (Squat Day)

Active Stretched

Warm ups..
Bridge w/shoulder on ball & feet on Bosu, unilaterally (failed)
Crunches on Ball
Single Legged Squats

ATG Squats
135lbs for 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
285lbs for 5 sets, 5 reps (2:30-full recovery RI)

Unilateral Leg Press
6 plates for each leg for 4 sets, 6 reps (> 90 sec RI)

Static Stretched

Tried some harder warm ups today. Kinda had to due to the chilly bike ride there. Those bridges were crazy hard. I was all over the place.

Squats were pretty tough. All the way down, with the best form I could muster is no easy task. I had to take a few breaths in between 3rd-5th reps a few times.

Unilateral presses made me wonder if I have been a secret agent for the Pussy Posse. This shit was hard and right this second, I dont know what I have been doing, but if I could do this, then Ive obviously been taking the easy path.

Volume & exercises are limited cuz of this yoga shit I do now in class. Its not fun going in there with sore quads, in fact, its the fucking pits.

Anyway, thats it for a while. Actually, might not be a long while, but when I return, its push/leg/pull/leg for some metabolic work, then Ill get serious with this shit. 4x3 to 3x3 of max strength movements.

Posted by: katt

Nice squattage work there! And doing the leg presses after.. equally nice!

How long have you been doing the Yoga???

Posted by: soxmuscle

I like the RI's on your squats. I never understood the rush when doing power lifts like that. Why not be at full strength and get the best out of every set?

Posted by: AKIRA

I try to be consistent with my rest intervals. For instance, lets say last week, I did 275 for 5x5 with 2 min RI. The next time I did squats, I did 285 for 5x5, but I failed on my last set. What gives first? More rests or less increase in intensity.

Also, if I wanted to do the same volume, but took 3 min instead of 2 and I increased my intensity the following squat day, did I get stronger or could I always had done a higher intensity with a 3 min RI.

Yeah... i got problems.

Posted by: fufu

Quote:

Originally Posted by AKIRA

Quad Dominant (Squat Day)

Active Stretched

Warm ups..
Bridge w/shoulder on ball & feet on Bosu, unilaterally (failed)
Crunches on Ball
Single Legged Squats

ATG Squats
135lbs for 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
285lbs for 5 sets, 5 reps (2:30-full recovery RI)

Unilateral Leg Press
6 plates for each leg for 4 sets, 6 reps (> 90 sec RI)

Static Stretched

Tried some harder warm ups today. Kinda had to due to the chilly bike ride there. Those bridges were crazy hard. I was all over the place.

Squats were pretty tough. All the way down, with the best form I could muster is no easy task. I had to take a few breaths in between 3rd-5th reps a few times.

Unilateral presses made me wonder if I have been a secret agent for the Pussy Posse. This shit was hard and right this second, I dont know what I have been doing, but if I could do this, then Ive obviously been taking the easy path.

Volume & exercises are limited cuz of this yoga shit I do now in class. Its not fun going in there with sore quads, in fact, its the fucking pits.

Anyway, thats it for a while. Actually, might not be a long while, but when I return, its push/leg/pull/leg for some metabolic work, then Ill get serious with this shit. 4x3 to 3x3 of max strength movements.

hey, I did the same squat workout today.

Posted by: AKIRA

Active Stretch

Warm ups..
Oblique Planks into Regular planks into "Upward Facing Dog" (Cobras)
Rope Crunch
Push Up on Swiss Ball

Flat DB Press
55lb DBs for 5 reps
65lb DBs for 5 reps
80lb DBs for 5 reps
115lbs for 2 sets, 8 reps
Same thing but failed at 6, RPed, got last 2 (90 sec RI)

Seated OH DB Press
55lb DBs for 5 reps
80lb DBs for 3 sets, 8 reps (90 sec RI; failed at 8th rep on 3rd set)

Unilateral Incline DB Press
60lb DBs for 3 sets, 10 reps (90 sec RI)

Alternating Standing OH DB Press
50lb DBs for 7.5 reps, failed, went to 40lbs, finished the set
40lb DBs for 8 reps, failed, went to 35lbs, finished the set
40lb DBs for 8 reps, failed, RPed, got last 2 (90 sec RI;

)

Hise Shrugs
295lbs for 2 sets, 8 reps (60 sec RI)

HIIT, Eliptical
5 min warm up
6 sets of 22 sec sprints w/1 min in between
5 min cool down

Static Stretched

Wow. Well I guess its interesting to be back, huh?

I was a little surprised to gas out on the 115s. I guess it was cuz of the longer rest periods and less reps I was accustomed to..I dont know.

OHs were hard and scary.

Unilateral Presses were tough too! Fucking 60lbs?! Jesus!

Oh christ, I dont even want to talk about the fucking standing presses.

Despite the unpredicted failures, it was actually a great gym day. I was going to add in Skullcrushers, but my triceps were done after extending the elbow all fucking day. Seriously, this, THIS is what everyone talks about in Training when it comes to adding in an "arm" day. Its just not needed.

Oh...and the goofiest and actually least talented kid today said to me: "You dont need to be any stronger. You could rip a baby in half." What?!?!?!

Posted by: AKIRA

Active Stretched

Warm ups..
"Power Yoga" movements (plank into upward facing dog into downward facing dog; full bow pose into reverse camel

into opposite full bow pose)
Crunches w/legs on ball
Single Leg RDLs

DB RDLs
55lb DBs for 6 reps
65lb DBs for 5 reps
75lb DBs for 5 reps
100lb DBs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets

)

Hamstring Curl
90lbs for 3 sets, 10 reps (60 sec RI)

Barbell Wrist Curl (supinated)
135lbs for 2 sets, 12 reps (30 sec RI; last rep held for 5 sec)

Barbell Wrist curl (pronated)
95lbs for 2 sets, 12 reps (30 sec RI; last rep held for 5 sec)

HIIT, Treadmill
5 min warm up
4 sets of 20 sec sprints w/1 min moderates
7 min descending cool down

Static Stretched

RDLs were right where I thought theyd be compared to last time. My left forearm, let me tell ya, was burning even with straps. It must be tuckered out after doing the single legged RDLs. Thats the only explanation.

I opted for Hamstring Curls instead of Glute-Ham Raise due to my left knee. Ill explain in a sec...

I did wrist curls, forward and backward and it got me thinking...
This..

..is not the same as this:

Clearly, sitting down and doing them removes a shit load of the static hold effect. Frankly, I cant see a good reason doing wrist curls any way other than standing, so I wonder if the "grip" threads in Training are telling people to avoid the seated curls rather than the standing. Standing should do both static and flexion, so how could this go wrong?

Posted by: soxmuscle

I try and switch up DB's and BB's as much as possible, but how'd the DB's feel on the RDL's?

Posted by: AKIRA

They always feel good. ROM is a bit awkward for RDLs. Conventional DB Lifts would prolly be the absolute best, but my DBs go up to 130 only.

By the way, I guess I messed up my knee during apprehending a shoplifter 2 saturdays ago. I was told not to lift, but I did anyway and really, I feel no pain. But I got my MRI yesterday and I am supposed to bring the disk to another doctor (workers comp) and being in the MRI again scared me.

I just really cant see how my knee is in any bad form. We didnt land hard on the ground and where the fuck is all this crackling coming from?!

Posted by: fUnc17

You military press 100's? what the fuck are you flat pressing?

Posted by: AKIRA

Military? Well, standing overhead barbells are way over 100lbs.

Ohhh the seated overhead DB presses... Yeah theyre a doozy huh.

I flat press shit right now. 285-295 for a few reps, but that will change back to 315-335 for reps.

Posted by: tallcall

Everything is looking very impressive! I hope the knee will be alright!

Posted by: AKIRA

Active Stretched

Warm ups..
Floor Bridges
Rope Crunches
Pull ups

Weighted Wide Grip Pull ups
25lbs for 3 sets, 8 reps (90 sec RI)

DB Row
100lb DBs for 3 sets, 8 preps (90 sec RI)

Close, Supinated grip Lat Pull Downs
130lbs for 3 sets, 10 reps (60 sec RI)

Unilateral Hammer Strength Row
1 plate + 25lbs for 3 sets, 10 reps (60 sec RI)

DB Shrugs
95lb DBs for 2 sets, 10 reps (45 sec RI)

Static Stretched

Ok, I am going ot have to find a new pull up bar cuz the fucker has no tape or brailing or anything. Its just steel and my fingers just start to slip off cuz of sweat?

I dont want to have to use straps here..

Rows were fucking hard!

Welcome back to Push/Leg/Pull.

Pulldowns were a lil easy, same with the HS rows, but it was for metabolic work mostly.

Shrugs were thrown in cuz biceps were fried. Gotta be balanced with Push.

I was going to do cardio but I was really wiped today.

Who knows..

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Active Stretched

Warm ups..
Floor Bridges
Rope Crunches
Pull ups

Weighted Wide Grip Pull ups
25lbs for 3 sets, 8 reps (90 sec RI)

DB Row
100lb DBs for 3 sets, 8 preps (90 sec RI)

Close, Supinated grip Lat Pull Downs
130lbs for 3 sets, 10 reps (60 sec RI)

Unilateral Hammer Strength Row
1 plate + 25lbs for 3 sets, 10 reps (60 sec RI)

DB Shrugs
95lb DBs for 2 sets, 10 reps (45 sec RI)

Static Stretched

Ok, I am going ot have to find a new pull up bar cuz the fucker has no tape or brailing or anything. Its just steel and my fingers just start to slip off cuz of sweat?

I dont want to have to use straps here..

Rows were fucking hard!

Who knows..

I like those rows, I can't come anywhere close with dumbbells though.

Posted by: AKIRA

My DB rows have always rocked. My grip with them is never that bad either. Today, however, they sucked. I am not used to pulling so much in one day yet.

Posted by: AKIRA

Truth be told...

I am going to hold off squats. I am extremely

about it, but my left knee sounds like fourth of july when I squat. Its odd cuz it doesnt hurt, but its louder and they said I had cartilage problems. So I dont want to take a chance.

Ill still do deads, but I am too scared for quad movements.

Posted by: katt

So did you ever take that MRI disk to another doctor to see what the problem was???

Posted by: P-funk

a) gait analysis/gait training (if it is bad, maybe custom orthotics)

b) soft tissue work to help increase joint space

Posted by: AKIRA

katt, I called today to see what the fuck I do with this thing. I actually have the disk and took a look see, but I really dont know what I am looking at. I have a transverse view of it along with a frontal view.

P, what is soft tissue work exactly? I might already be doing it, but this is new, personal grounds for me, so it would be best not to fuck it up.

Still no pain during any sort of squats.

The only time I feel discomfort (not really pain) is going down stairs. Also, its if I go down 1 step at a time vs. 2 steps. Odd shit.

I skipped Quad dominant today and will continue to do so. Checking my pride at the door and listening to the doc. Squats can wait.

Posted by: AKIRA

Active Stretched

Warm ups..
All sorts of planks
Push ups on ball

Barbell Bench
135lbs for 5 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
295lbs for 4 sets, 3 reps (3 min RI)

Standing OH Barbell Press
135lbs for 5 reps
185lbs for 4 sets, 3 reps (3 min RI; last rep failed)

Weighted Dips
2 plates for 3 sets, 5 reps (90 sec RI)

Seated OH DB Press
90lb DBs for 3 sets, 5 reps (90 sec RI; failed on last rep)

Hise Shrugs
275lbs for 2 sets, 10 reps (rests were long due to sharing the squat rack)

Static Stretched

I had some bad dreams last night due to an ex threatening to commit suicide, so naturally, I was pretty distracted today.

All in all, I stayed focused, even ditched the mp3 player and tried the bench. First set was hard, but I think it jump started my attention, for the next sets were pretty easy. Some struggle, but 315 here I come.

My OHs were awesome. Seriously, I didnt see this shit coming. I fucked up the breathing on the last set. Stupidest shit in the world right here..

Every time I try to focus on breathing, I always fuck up that set! However, every time I just do the presses naturally, I am fine. Too much emphasis on details.

Dips were easy. Seated were just right.

Threw Hises in cuz it was a push, but I had to share the squat rack with a guy front squatting and a guy push pressing.

Posted by: P-funk

Soft tissue work like massage....like neuromuscular techniques, etc....I guess you could do it on yourself but it is tough to get the right amount of pressure.

Posted by: AKIRA

Ohhh. Hmm. I wonder who I can talk to around the school... I really dont know where to begin when hunting for specifics.

Posted by: 1quick1

Nice workout man. Some strong pushing there. Nice standing OH presses too.

Posted by: AKIRA

Oh hi there! I was just meaning to get back on the you know who site.

I dont think Ive ever pressed 185lbs over my head for more than 1 rep max. Its in this journal somewhere though, but Ive never been concerned with it cuz its a shady lift when it gets heavy, hence the reason for surprise.

I will try and do a ham dominant today, but I am reluctant. The moment I feel discomfort I am going to have to stop. There isnt as much flex in the knees so thats the only thing I am routing for and still...there hasnt been any pain.

Posted by: soxmuscle

it happens quite often, but I can't fathom how something could be so wrong with your knee and yet you have no pain/irritation.

Posted by: AKIRA

Yeah no shit. It just started crackling out of no where. Never have I felt pain. After my fall to the ground though, I do feel pain, but its from the landing. It just doesnt seem related.

Posted by: AKIRA

Could I make it through the workout? Yes.

Active Stretched

Warm ups..
Variations of Bridges on ball
Twisted Crunches w/legs on ball
Single Legged DB RDLs

Conventional Deadlifts
135lbs for 5 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps
355lbs for 4 sets, 3 reps (3 min RI; DOH grip on first set, staggered on the rest; straps were only used on last rep of first set)

Standing Good Mornings
155lbs for 3 sets, 5 reps (90 sec RI)

Static Stretched

I thought for 2 hours about skipping conventionals, but took a chance. Still no pain. My was more scared of my disk today than anything. I like conventionals when it comes to deads with injury cuz you get to rest after every rep. Its almost like returning to "center" and remembering to watch form.

I didnt go up in GMs cuz I really just didnt want to take another chance.

Ran out of time, but good stretches and thats that.

Posted by: AKIRA

Active Stretched

Warm ups..
Isometric Oblique Planks
Same thing but with Leg abducted
BW Medium Grip Pull ups

Weighted Wide Grip Pull ups
70lbs for 2 sets, 3 reps
90lbs for 2 sets, 3 reps (3 min RI; had to use straps)

DB Row
130lb DBs for 4 sets, 3 reps (2 min RI; strapped)

Weight Towel Pull ups
25lbs for 3 sets, 5 reps (90 sec RI; had to stop here and there and adjust grip)

Cable Row
200lbs for 3 sets, 5 reps (90 sec RI)

Treadmill for 2.05 miles, < 30 min

Static Stretched

Good numbers with the pull ups. I had to use straps cuz they took the fucking tape or brailing off the bar, so now its just slippery steel. 70lbs seemed way too fucking easy for the rests, but 90lbs might had been a bit much. 80lbs is gonna have to fill in. God dammit.

Speaking of God and damning something, looks like DB rows is done. 130lbs is as heavy as it goes and this rep scheme is not enough. I mean, I was doing 5 x5 of this last time, so I knew I was in for a short ride. Guess I have to throw Barbell Rows back in, afterall, its a bilateral movement.

Towel pullups are back! Big as life and twice as ugly! I used to do these rather well, but perhaps it was the towel I was using.

Either way, it was tough.

Cable rows were done with a pronated grip instead of the usual neutral grip. Not much to say here.

I was asked to do a 13 mile run at the end of the month, so I wanted to see how bad I was...and its bad. So I will try to use a set of progression to withstand my shin splints and not run out of breath. I am not training for any sort of time to beat, but something that is average will be just fine, plus Ive never done it, so I want to give it a shot.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Speaking of God and damning something, looks like DB rows is done. 130lbs is as heavy as it goes and this rep scheme is not enough. I mean, I was doing 5 x5 of this last time, so I knew I was in for a short ride. Guess I have to throw Barbell Rows back in, afterall, its a bilateral movement.

You could always give 1-arm BB rows a try. The hardest part is balancing the bar.

Posted by: AKIRA

I am not a fan of BB Rows anyway, but I can only imagine that making it worse!

Ever since my disk issue, BB Rows have been a thorn in my side. Perhaps theyd be better with lower reps (less time in the arched mode)?

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I am not a fan of BB Rows anyway, but I can only imagine that making it worse!

Ever since my disk issue, BB Rows have been a thorn in my side. Perhaps theyd be better with lower reps (less time in the arched mode)?

Try the pendlay rows, I find that there is a lot less stress on your back when doing these compared to your standard barbell row, plus you can generally use more weight since it is more of an explosive exercise as opposed to a controlled one.

My advice would be to give pendlays a try and supplement that with a chest supported row or a cable row and your lower back should be fine.

Posted by: Triple Threat

Pendlay rows could still be a problem if there are disk issues. I'd go with some kind of chest supported rows or cable rows.

Posted by: katt

I assume the towel pull ups, you just hang the towel over the pull up bar and wrap your hands around the ends??

On the rows, have you ever done the lying row on a bench with the chambered bar?? Wouldn't that give you the weight you need plus the support for your back?

Posted by: AKIRA

Pendlay Rows are closer to the ground no? For instance, your chest is closer to the floor, meaning there is a larger demand for lower back stability?

I dont know...

Sadly, I dont remember seeing any Spider Rows (chest supported rows) at the gym. There is a Hammer Strength Bi/Uni-lateral machine that could be substituted along with cable rows. Theres also T-bar bars (we have two of them). So, naturally, i am not out of options.

Ive tried laying on a bench and rowing with DBs before and it is feasible, but when you use heavier DBs, its a bitch to set up. I can only imagine a bar would really get in the way of the bench.

All in all, rows arent too much of a worry since I wanted to make pull ups the heavier movement.

Yes, katt, towel pullups are exactly that. I threw them in for variety + grip.

Posted by: Stewart14

pendlay rows start on the floor for every rep, so the weight is deloaded after each rep on the floor. you stand over the bar, bend over and grab it, and dynamically row it. It isn't meant to be a slow movement, it is a fast movement. Pull it to your midsection then drop it to the floor and start over.

so yes, you are supposed to be a 90 degrees with your body, but you aren't standing there holding the weight for all your reps, you get to drop it to the floor, and that is why I feel it eases the stress on your lower back. doesn't eliminate it, but it is definitely better than a regular barbell row.

Posted by: AKIRA

The weight is dropped, ok, but the back stays arched until its done. Thats my only detail.

Posted by: AKIRA

Active Stretched

Warm ups..
Supersetted oblique planks, bird dog planks, oblique planks, Prone Iso-Ab Planks (all 30 sec) x 2
Scare crows supersetted with arm circles (7.5lb DBs)
Push ups on stability ball

Alternating Incline DB Press
35lb DBs for 6 reps
50lb DBs for 6 reps
70lb DBs for 3 sets, 8 reps ( < 90 sec RI )

Standing Alternating OH DB Press
40lb DBs for 3 sets, 8 reps ( < 90 sec RI )

Flat DB Fly

40lb DBs for 3 sets, 10 reps (60 sec RI)

DB Scaptions
30lb DBs for 3 sets, 10 reps (60 sec RI; failed on 8th rep on 3rd set)

Close Grip Flat Barbell Pres2
205lbs for 2 sets, 8, 6 (60 sec RI)

Static Stretched (no cardio equipment avail.

)

It was either 70lb DBs for 75lb DBs I did for the inclines. It was too easy, so it was prolly the 70s.

OHs were a tad easy too.

Flies! Yeah, I threw these in cuz, well, I need to change shit up and these were never a workout that I didnt like.

Now scaptions...they are the lesser of the evil ones, but they do the same shit which are raises. I fucking hate them. All they do is burn, but it is sort of the point right now. I dont want to burn out in my benches, I dont want to burn out in class, I dont want to feel any burn anywhere right now! So, I know these will help with practice. But other than that, FUCK EM.

You might be wondering, why do a compound at the end? Well, I wondered that too, although, close grip bench, technically speaking IS a compound, the triceps do most of the work. Not to mention, they might be a weak point in the bench, so why not? I used to rep 225 this way, so this 205 thats giving me trouble has got to go !

Posted by: AKIRA

I have been watching some vids, courtesy of KelJu, that have been extremely interesting. The vids are more or less just a bunch of psychological observations. In any case, I have found a SHIT load of flaws in myself. Dont get me wrong, I have seen things in other people, but I have to live with myself, so I will see more in me.

For example..

There was talk about Independency, Co-dependency, & Interdependency. The difference between these 3 are deep, but are so easy to find almost everywhere. Ive seen a lot of codependent motherfuckers and a fair share of independent bastards, but the interdependency was where its at! It sounded so much healthier, which surprise, surprise, is more rare.

There was also talk about Ego Defense. This shit was really cool.

Ever meet someone that "projects" their inadequacies onto other people? In other words, people that throw their flaws onto other people as examples and then they use it to belittle them? I know one for sure. Or how about someone that praises someone as a god? These jerks are projecting their qualities onto someone else, displaying what they want to be, but have no intention to get there.
An example that they used is one that I suffer from... They ask: "Have you ever met someone and said 'I dont know why, but I dont like that person?" I sure as hell have. Almost everyday!

Anyway, its definitely eye opening and now because of "Observing Ego," I catch myself doing this and am able to withdraw.

Cool shit, so thanks again.

Posted by: AKIRA

Active Stretched

Warm ups..
Crunches w/legs on ball
Planks on ball
Single Legged DB RDLs (10lbs, 20lbs, 30lbs, 40lbs)

DB RDLs
50lb DBs for 5 reps
70lb DBs for 5 reps
105lb DBs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets)

Hamstring Curl
100lbs for 3 sets, 10 reps (60 sec RI)

Standing Calf Raise
100lbs for 2 sets, 6 reps
200lbs for 2 sets, 10 reps (60 sec RI)

"Fat Bar" Reverse Wrist Curls (pronated)
95lbs? for 3 sets, 12 reps (30 sec RI)

"Fat Bar" Wrist Curls (supinated)
135lbs? for 3 sets, 12 reps (30 sec RI)

Static Stretched

Not much to say. Today was tough, believe it or not. My left hand's fingers could hardly handle the light weight DBs while doing the single legged deads. :rant:

On a side, sad, note, I got into a struggle yesterday at work and now the top of my Tibia where it meets my patela hurts. It feels like its sore from a struck. I dont know how we went to the ground but I mustve had some sort of impact.

In any case, it didnt get in the way today, but there is some slight pain.

It makes me think that shooting for the numbers just isnt going to happen this season.

On top of the crackling (seems separate), I have to be careful. I might have to ditch everything for a while and just rest.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

I got into a struggle yesterday at work and now the top of my Tibia where it meets my patela hurts.

You're not beating up women again are you?

Sorry, couldn't resist. Hope you heal up quickly.

Posted by: katt

Hopefully it wasn't the same knee that you are hearing the sounds in????

Posted by: AKIRA

Yes it is.

Posted by: AKIRA

Quote:

Originally Posted by Triple Threat

You're not beating up women again are you?

Sorry, couldn't resist. Hope you heal up quickly.

No. It was apunk 16 year old black kid...who kept calling me a nigger.

Even through this, I never lost my cool despite the current thread's discussion in Open Chat. (Fuck Cops)

Anyway, it really just feels like a bruise. Still no pain during squatting, but I dont want to take any chances.

Posted by: AKIRA

Pain is pretty much gone. Blew off the gym this weekend for rehab from that and alcohol.

Still crackling though.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/arms on ball and foot extended

Floor bridges on hands and legs on ball

x 2

Wide Grip Weighted Pull ups
BW for 2 sets, 5 reps
25lbs for 3 sets, 8 reps (90 sec RI; strapped; failed at 6th rep on last set?)

Pendlay Rows

135lbs for 3 sets, 8 reps (90 sec RI)

Towel Pull ups
BW for 8 reps?!
Again for 4? no. 6? no? 7? Ah FUCK THIS.

Neutral Grip Pull ups
BW for 2 sets, 10 reps (60 sec RI; failed on 2nd set at 8th and 9th!)

Hammer Strength Unilateral Row
2 plates on each side for 3 sets, 10 reps (60 sec RI)

"Fat Bar" Static Holds
225lbs for 3 sets, 22s, 19s, 15-17s (60 sec RI)

Static Stretched

What the fuck is this?! Besides the addition of Pendlays, which by the way, was a fucking masacre, I had failures all over the place! Man, I had a few days off and this, THIS is what it earns?!

Christ, its like if I dont keep up with volume, I lose strength. I couldnt no, I didnt even WANT to do arm work!

Posted by: AKIRA

Oh and I wanted to use more smileys, but I guess the fucking ship sailed when some dickless wonder abused it!

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Oh and I wanted to use more smileys, but I guess the fucking ship sailed when some dickless wonder abused it!

I never even noticed that! 10 images? I thought it was supposed to be closer to 20.

Posted by: katt

Yep only 10... I've had that happen too. I think Akira needs at least 20 with all that write-up.. lol

Posted by: AKIRA

My subtext of the workout day is always long. If we had more smileys, plus, more smileys to work with, Id be a happier camper.

Posted by: katt

Quote:

Originally Posted by AKIRA

My subtext of the workout day is always long. If we had more smileys, plus, more smileys to work with, Id be a happier camper.

I was going to mention I like your new myspace photo.. your back looks really awesome.

Posted by: AKIRA

Hayyyyyyy. Thanks! Thats an old pic..and I never took another back pic when I cut! Christ.

I have a sexier pic up now.

Posted by: katt

Quote:

Originally Posted by AKIRA

Hayyyyyyy. Thanks! Thats an old pic..and I never took another back pic when I cut! Christ.

I have a sexier pic up now.

Yeah,,,, sexy.... I just saw that one and was saying..

Posted by: tallcall

Quote:

Originally Posted by AKIRA

Hayyyyyyy. Thanks! Thats an old pic..and I never took another back pic when I cut! Christ.

I have a sexier pic up now.

I'm sure you look great!

Posted by: AKIRA

This knee shit is really bringing me down.

Is it possible for glucosamine to make it worse?

I am just about ready to panic.

Posted by: katt

Jesus Christ Akira.. did you ever take that MRI disk in to anyone so they could look at it and let you know what is wrong?? I don't really want to sound like a "mom" here, but .. ya know...

If you don't find out what's really wrong, you could screw it up for way longer than you anticipate..

Posted by: AKIRA

I am going to go back to the clinic and see if that doc can do something with it. This other office isnt calling back and yesterday was my 4th time calling. (I list the number of times called each time I call on the message)

Workers comp. pfft

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Crunch
Push up on Swiss ball
Same thing but 1-legged

Barbell Bench Press
135lbs for 3 reps
185lbs for 3 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 2 sets, 3 reps
315lbs for 2 sets, 2 reps + 1 forced rep (3 min RI; spotted)

Standing OH BB Press
The bar for 5 reps
135lbs for 3 reps
185lbs for 2 reps

175lbs for 2 reps

155lbs for 2 sets, 4 reps

(heavier sets had 3 min RI; 155 had 2 min)

Speed Bench
135lbs for 10 reps
185lbs for 3 sets, 8 reps (90 sec RI)

Seated OH DB Press
90lb DBs for 3 sets, 4 reps (90 sec RI)

Static Stretched

Today went as expected for my bench. I grabbed a spotter to help with form. I was arching my back to get the shit up and to me, thats cheating. However, the last 2 sets had some awesome forced reps.

As far as the shoulder dominant workouts went, shit, they were done! I had nothing, which was a lil odd considering last time's enormous intensity. I know I wasnt breathing right today, so...eh I dont care.

Speed bench was the first time Ive ever done it. Someone can chime in here and tell me how to do them. I either did them as fast as I could or I just tried making the concentric portion as fast as I could, but had the eccentric portion faster than a normal descend.

Posted by: AKIRA

About my knee...

I went back to the first clinic to give them the disk. They said they didnt know how to read it, but they had a sheet from the radiologist. Buuut they mustve misplaced it. They asked for the MRI place to fax it over again, buuuuut it never came.

A different doctor looked at it and I told him I had no pain. I also told him I did various BW squats and lunges yesterday to test out possible pain, but I never had any.

Until this fax comes that I suppose has this info on it, he wont know what to recommend (new doctor). He mentioned physical therapy, deep tissue massage, etc. However, until he gets his 'cheat sheet,' I wont know.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Today went as expected for my bench. I grabbed a spotter to help with form. I was arching my back to get the shit up and to me, thats cheating. However, the last 2 sets had some awesome forced reps.

Arching isn't cheating unless your butt comes off the bench too. Or if you bounce the bar off your chest.

Posted by: AKIRA

Hmm, yeah I think my ass came off the bench. Well, I know it did for the last rep.

Posted by: katt

Quote:

Originally Posted by AKIRA

About my knee...

I went back to the first clinic to give them the disk. They said they didnt know how to read it, but they had a sheet from the radiologist. Buuut they mustve misplaced it. They asked for the MRI place to fax it over again, buuuuut it never came.

A different doctor looked at it and I told him I had no pain. I also told him I did various BW squats and lunges yesterday to test out possible pain, but I never had any.

Until this fax comes that I suppose has this info on it, he wont know what to recommend (new doctor). He mentioned physical therapy, deep tissue massage, etc. However, until he gets his 'cheat sheet,' I wont know.

Geez, no wonder they get paid the big bucks..

Posted by: AKIRA

He said hed call and let me know...so thats 2 different places that will inform me on my next step.

I really hope nothing is wrong and that I do get physical therapy. I learned so much shit when I got my rehab for my back that I still use til this day. You really dont know some of this material until its literally hands on.

Posted by: fufu

good luck

Posted by: AKIRA

Thanks fu!

Posted by: AKIRA

What a waste of a Sunday. I got up at 7:45AM to make it to the gym to deadlift heavy shit and got to work at 11:30AM. However, the fucking gym doesnt open til 10AM on Sundays!

Posted by: soxmuscle

The reason for joining the gym I joined is because it's 24 hours with the key-card access. The first Sunday I was a member, I didn't yet have the card and I went to go workout in the afternoon and found out that for normal members, the club is closed all day on Sunday. So I tried banging on the door for someone to let me in, but the people on the treadmill were being pricks.

I hate that shit.

You're comfortable enough to do heavy DL work? Any new news to report on that knee?

Posted by: AKIRA

Luckily, my gym closes at 10pm on Sundays and I got out of work at 6:30pm.

I asked for some advice from someone that does a lot of flexibility training and has had a surgery on her knee. She asked if there was no pain and if there wasnt to not worry. She basically said the same thing which was work slowly back into it and watch for pain. "The sound is just the cartilage moving around, but it should be fine." Not the most professional advice, but she does know her shit. Afterall, she trains people this way.

HAM DOMINANT!

Active Stretched

Warm ups..
Cable Woodchops
Single Legged KETTLE BELL RDLs

Conventional Deadlifts
135lbs for 5 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps (DOH grip)
365lbs for 3 sets, 3 reps (3 min RI; staggered grip)

Standing GMs
175lbs for 3 sets, 6 reps (90 sec RI)

Static Stretched

Ok, the first set scared me, but the rest were cake. No straps!

Pretty good number, but still way lower than before. For a 3x3 rep scheme, I need to go up.

Good Mornings were a bitch. 3x6 hardly seems like major volume, but I was winded and my legs were shaky.

Skipped Calves, had to get home if I wanted any pussy.

Oh...and working out after legs is a god send. No BJs, no alcohol, just a legitimate hard on and a lot of cum.

Posted by: katt

That's insane that a gym wouldn't be open early, even on Sundays..

GJ on the deadlifts, without straps even!

Posted by: AKIRA

Thanks! I have been doing DOH for the longest time. It all started when squaggleboggin (remember him?) spoke about it. However, I used DOH so much that when my grip fatigued, I automatically used straps instead of switching to staggered.

I am so psyched on the Deads. I want to go up so badly, however, Ive been teeter tottering around the idea of adding more volume again. Ugh. I cant ever make up my mind.

I just need to get my squats back. I think I am just going to ease back into it and see if any pain happens. Never did before, but I am pretty gun shy nowadays since the disk (which is also why I dont shoot up the intensity on deads). Ill keep the volume low and have some intensity. ~225 or so. Ugh...I was at 275 last time!!!!

Posted by: Stewart14

You really need to do the trap bar deadlifts. If your gym doesn't have one, make them get one. I mean, there is no reason whatsoever I can see for you to do regular deadlifts, especially with your back. If you want a more hamstring dominant movement, do glute ham raises, but any benefit you get in your low back/traps from deads will be the same with trap bar deads, if not better.

It is just a more comfortable movement, you will be able to lift real nice weights without the fear of messing up your back, or well, at least lessened fear. By having the bar perfectly in your center of gravity, you will be a lot less likely to ever have your back in a compromising position.

look into it.

Posted by: AKIRA

We do have a trap bar. I cycle my workout ideas and thats the next one up.

I guess the biggest reason why I havent yet is cuz of the rarity of trap bars. If I had to switch gyms, for instance, and they didnt have a trap bar, I might be stuck.

Its like lifting with straps. The one day you forget to bring them to the gym, your workout will suck.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

We do have a trap bar. I cycle my workout ideas and thats the next one up.

I guess the biggest reason why I havent yet is cuz of the rarity of trap bars. If I had to switch gyms, for instance, and they didnt have a trap bar, I might be stuck.

Its like lifting with straps. The one day you forget to bring them to the gym, your workout will suck.

I see your point, but I think your back health takes precedence over the "fear" of your next gym not having a trap bar. Invest in your own, and just bring it with you if they don't have one and won't get one.

You know, it's not like I really "know" you, but I know you had a back injury and I know you love lifting and I don't wanna see you have to stop because you fucked up your back again doing a deadlift.

trust me, it took a while for me to get over the stigma of not doing regular deads anymore, I think a part of us thinks we "have" to do this or "have" to do that exercise and we get brainwashed. Oh no, I am not doing deads! but they are so great and important! I must be missing out on something, my anterior serratus minimus is not getting worked out anymore, oh shit!

So my point is, just use the fucking trap bar

Posted by: AKIRA

ohhh..

alright.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/extended appendage
Floor Bridges on hands w/extended appendage

Weighted Wide Grip Pullups
BW for 3 sets, 5 reps
90lbs for 3 reps (too heavy?)
70lbs for 3 sets, 3 reps (3 min RI; strapped)

Medium-Wide Grip T-Bar
1 plate for 5 reps
2 plates for 5 reps
3 plates for 5 reps
4 plates for 5 sets, 3 reps (2 min RI)

Close, Supinated Grip Pulldowns
200lbs for 2 sets, 6 reps
220lbs for 6 reps (90 sec RI)

Neutral Grip Cable Row
220lbs for 3 sets, 6 reps (90 sec RI)

Static Stretched

Mixed feelings about today.

90lbs never felt this heavy. Shit, even last time I did 2 sets of 3 reps AFTER 2 sets of 70lbs. I was strapped too, but nothing made up for it. I even had lousy range of motion for the 90. Nothing to it. I am a pussy.

T-Bars....I am going to post a thread in Training today about this. The wide grips make for a shady "pick up." Youre gonna have to tune into Training to see what I mean, but if I am going to do this Lever-type machine, exercise, I will have to do it with a neutral grip.

Surprisingly, lat pulldowns werent as boring as before.

With pullups being kinda lousy (ive also lost interest in them), it might be time to make these a staple for now. 200 was too comfy, so I increased it. Ahh, there we go. I didnt come here to relax!

Rows were up too, but the range of motion started to suck. 210 might had been a better option.

Posted by: tallcall

Usually for my T-bar rows, I just take a bar, throw it on the ground and weigh down one end, put the weight on the other end and grab the bar with my hands stacked left on top of right (or whatever you prefer) with no wraps and just lift it a little into position, then row it.

I see those "set-ups" in my gym too but have always been weary of them. It seems like they are trying to make an easy and simple exercise easier, but at what cost I wonder.

Posted by: AKIRA

Active Stretched

Warm ups..
Crunches w/legs on ball
Cable Woodchops
Single Legged BW Squats on platform (much better)

Barbell ATG Squats
The bar for 5 reps
135lbs for 5 reps
185lbs for 5 reps
225lbs for 6 sets, 3 reps (45-60 sec RI; no pain)

Barbell Lunges
95lbs for 2 sets, 12 steps (60+ sec RI; alternating)
95lbs for 2 sets, 12 steps (60+ sec RI; one side at a time)

Unilateral Leg Press
3 plates on each side for 3 sets, 8 reps (30 sec RI)

Static Stretched

No pain then or now. Well see if I have some later.

I took it easy though. 225lbs isnt too bad whatsoever, but stimulates some fatigue. I was starting to wonder that maybe MY past version of the single legged squats are what messed things up. For example, if I was to do a set on squats using only my right leg, my left leg would be crossed over my right knee. Meaning, my left leg's ankle would rest just superior to my patella. I am wondering if the weight of that ankle/leg prevented some flexibility on the knee. I have done this on both sides and my right knee cracks a tad too.

Not much else to say.

Posted by: AKIRA

Push

Active Stretched

Warm ups..
Regular Planks
Cable Woodchops

Alternating Incline DB Press
40lb DBs for 6 reps
50lb DBs for 6 reps
75lb DBs for 3 sets, 8 reps (90 sec RI)

Alternating Standing OH DB Press
45lb DBs for 3 sets, 8 reps (90 sec RI)

Flat DB Fly
45lb DBs for 3 sets, 10 reps (60 sec RI)

DB Scaptions
30lb DBs for 3 sets, 10 reps (60 sec RI; small RPs on 3rd set)

Close Grip Bench Press
205lbs for 2 sets, 8, then 6, failed, then 1 more (60 sec RI)

Static Stretched

Standing and Incline DB pushes both went up 5 lbs. Though they werent exactly tough, I was getting fatigued. I had a horrible weekend (one of the worst in my life), so this is fine by me.

Flies went up a tad too, but scaptions remained the same. I think last time I did this, I gave up. Well, even though I took a couple breaths in between a couple reps, I wasnt giving up this time.

Close grips...not much to say here. I just lost motivation. I didnt have much of that today cuz of my weekend + thoughts of my performance today. I am going to try to tape it.

Posted by: AKIRA

Oh yeah, I got a letter about my knee.

I am fine. I just have "irregular cartilage" whatever that means.

I could type out exactly what it says, but there is a lot of info and from what it sounds like, everything is within normal working range.

Posted by: katt

That's good news about your knee!!

Horrible weekend huh??? Care to elaborate for us nosey peeps??

Posted by: AKIRA

Not this time.

Dont worry, I didnt beat any women.

Posted by: AKIRA

Ham Dominant

Active Stretched

Warm ups..
Planks on hands w/supersetted extended leg
Pendelums
Single Legged KB RDLs (10kg, 12kb, 16kg)

DB RDLs
55lb DBs for 5 reps
65lb DBs for 5 reps
80lb DBs for 5 reps
110lb DBs for 3 sets, 8 reps (90 sec RI; strapped)

Glute-Ham Raise
BW for 3 sets, 10 reps (60 sec RI)

Seated Calf
1 plate on each side for 4 sets, 8 reps (45 sec RI)

Static Stretched

Wow. Today's RDLs had me winded as a motherfucker. I thought I wasnt going to finish! MY grip, MY GRIP was aching even with the straps!

Ok Glute Hams...what the fuck, what... How can someone do these and NOT feel painful pressure on the quads? By rep 6 I am starting to be distracted by the cushions going into the bottom-middle of my quads. I tried removing myself from the cushions in between each rep. Nope. I tried staying on the cushions. Nope. How about lowering the ankles a bit?

What the fuck!

Posted by: katt

lol - I attempted the glute/ham raises a couple workouts ago.... got about 3-4 inches from parallel and went crashing to the floor like a rag doll...lol

Posted by: AKIRA

Quote:

Originally Posted by katt

lol - I attempted the glute/ham raises a couple workouts ago.... got about 3-4 inches from parallel and went crashing to the floor like a rag doll...lol

I enjoy the exercise. I can see the benefit. I can also see why its hard. But I cant see how to get around the sort of pain I am having.

Its almost like doing preacher curls on a preacher ledge. When I used to do them regularly, I ended up always pinching my "funny bone" during a regular ROM. Too distracting to maintain a good workout.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

I didnt beat any women.

Did that case ever get resolved?

Posted by: AKIRA

Active Stretched

Warm ups..
Planks on hands w/supersetted extended leg(s)
Cable woodchops, both ways (up-down, down-up)

Weighted Chin Ups
BW for 2 sets, 5 reps
25lbs for 3 sets, 8 reps (90 sec RI)

T-Bar Row, Neutral Grip

3 plates for 3 sets, 8 reps (90 sec RI)

Widest Grip Lat Pulldowns
180lbs..whoa, too heavy
150lbs for 10 reps
140lbs for 2 sets, 10 reps (60 sec RI)

Unilateral Hammer Strength Row
1 plate + 25lbs on each side for 3 sets, 10 reps (60 sec RI)

Reverse EZ bar Curls
50lbs for 2 sets, 10 reps (45 sec RI)

Static Stretched

Woodchops from going bottom to top is a lot harder than the other way. Guess I forgot.

Chin ups....Hmm.

What the fuck, this shouldnt be hard.. Is it possible to be overtrained on an exercise? Everything else seems within normal range, but this shit shouldnt still be tough. I think even despite the low frequency of shorter rests. And, shit, 90 sec isnt all that short.

Welp, I tried T-bar rows with a neutral grip and its a ton better. Guess thats going to be the way it goes from now on.

Lat pull downs... Eh.. Ahh, Ahhhhhh now I remember why I hated this shit.

Hammer strength rows were aiight.

Reverse curls...not sure why now I did these. I didnt use straps today, so there wasnt really a need for this type of angle.

Posted by: Big G

Congras re:knee. I've been wondering. There's a buddy of mine at work that's really creaky/crackly too. He doesn't have pain but it's noisy. I wonder if it goes away over time. Did the doc say anyting about that?

I'm still not convinced that ATG squats don't aggravate stuff like that.

Posted by: AKIRA

Well Ill respond to that by my next entry...

QUAD DOMINANT

Active Stretched

Warm ups..
Planks w/supersetted extended appendages
Floor Bridges on hands w/extended leg
Floor Bridges w/feet on ball and leg extensions

ATG Squats
The bar for 15 reps
135lbs for 5 reps
185lbs for 5 reps
225lbs for 5 reps
275lbs for 3 reps
315lbs for 3 sets, 3 reps (3 min RI)

DB Marching Lunge
40lb DBs for 3 sets, 8 steps (90 sec RI)

Static Stretched

Took it a bit easy today after the heavy lifts. Squats were fine. I can go up! No pain whatsoever.

Lunges...ugh, still a cardio favorite. I was spent after this.

Posted by: AKIRA

Push

Active Stretched

Warm ups..
Rope Crunches

Barbell Bench Press
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for....2 reps

OK! > 3 hours of sleep is going to fuck all this up!

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

Total time = 18 min; HR = 180-190

I couldnt sleep at all last night. Shit, I got up at...umm well I never slept. I fell asleep after 5 and woke up every so often and went home (from a girl's) at 9am.

I thought 2 ephedras would save me. Uh uh. Buuut HIIT was still a good work out. Ill bench tomorrow.

Posted by: AKIRA

No active stretches?

Warm ups..
Side Planks
Rope Crunches

Flat Barbell Bench
135lbs for 5 reps
185lbs for 5 reps
225lbs for 5 reps
275lbs for 3 reps
315lbs for 3 sets, 3 reps (3 min RI)

Standing OH BB Press
135lbs for 5 reps
185lbs for 3 sets, 3, 2.5, 2.25 reps (> 2 min RI; failed)

Speed Bench
205lbs for 3 sets, 8 reps (90 sec RI)

Seated OH DB Press
80lb DBs for 2 sets, 8 reps
Same thing for 4.5 reps (90 sec RI; failed)

Static Stretched

Hmph. 315 felt heavy. I had some arching in the back going on too... At least, I felt better than yesterday.

OHs were best ever. Sure I failed on the standings, but I didnt give up as fast or easily as before. Seated were just me saying fuck it. OH presses are the most TAXING on my cardio. Sincerely, ANY other lifts dont suffer as much as these. My form, strength, tempo, all of it is affected by the slightest loss of breath.

Speed bench. Ok, can someone tell me the speed of speed benching? I go as fast as I can without loss of form, but fatigue is inevitable, yes? I am just wondering cuz I can obviously go faster if I used lighter weight, but what are the limitations?

Posted by: Stewart14

well, that's why they only do 3 reps sets on speed bench, you know, those big powerlifting types

. With only 3 reps, you are surely not going to lose form as you go. there are varying opinions on how to do them, some say just lower and lift the weight as fast as you can, while others say lower it under control, pause for a split second and then explode up. I guess it's up to you as to what you do.

the weight should be around 60% of your 1RM for the 3 rep sets. If you are gonna do 8 rep sets, I would obviously lower the weight accordingly.

Posted by: AKIRA

Ohhh. Hmm. I havent read up on some things that I did years ago, so I have to re-freshen myself.

Id LIKE to do a heavier weight. 205 is a bit of a joke, but going fast, its not.

I slightly remembered going down slowly and having an explosive concentric. (P/RR/S) However, I jumped around with it until I just declared that I dont know what I am doing.

My sticky point of the 315 I did today was pretty much right off my chest.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Ohhh. Hmm. I havent read up on some things that I did years ago, so I have to re-freshen myself.

Id LIKE to do a heavier weight. 205 is a bit of a joke, but going fast, its not.

I slightly remembered going down slowly and having an explosive concentric. (P/RR/S) However, I jumped around with it until I just declared that I dont know what I am doing.

My sticky point of the 315 I did today was pretty much right off my chest.

If you want to specifically target that sticking point, *they* say to do lots of stuff for the low end, such as dumbbells, paused bench presses or even incline press. Or, you can also just work on getting faster and faster through the speed work, so once you get fast enough you should just be able to blast through the sticky point.

Posted by: AKIRA

Got my Body Composition tested today.

12.7% BF

Skin Caliper tests on my pec, navel, quad.

Active Stretched

Warm ups..
Planks on ball
Cable Wood Chops
Single Legged KB RDLs

Conventional Deadlifts
135lbs for 5 reps
205lbs for 5 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps (DOH grips)
385lbs for 3 sets, 3 reps (3 min RI; staggered grip)

Good Mornings
175lbs...nah.

135lbs for 3 sets, 8 reps (60 sec RI)

Calf extensions on Leg Press
3 plates on each side for 4 sets, 8 reps (30 sec RI)

Static Stretched

Today's deadllift numbers are quite nice. Though I started to lose grip, I think I am done for now. I really want to shoot for that 405, but I am going to take Stewart's advice and switch to the trap bar. I have other little changes too coming up..

Good mornings... Eh, I wanted to go light on these cuz of the feeling I was getting during the deads.

Calves were good. These are always fun when you do them less often.

That being said, I have been thinking if I have a hernia lately.

However, after reading threads on here vs. what I find on the net, chances are if I have one, I prolly know it. Truth be told, I feel a slight pressure on the anterior side where my femur enters into my pelvis. I look for some sort of bulge and I even cough to see/feel any sort of abnormality poking through when there is abdominal pressure. However, I feel both sides of my torso and nothing seems unbalanced. In other words, my left side flexes as much as my right side.

I also have no pain or burn... So it doesnt sound like a hernia, but I am going to see if the school has a doc to check me. I just really dont know what else it is. Besides this, I felt that getting a 3RM (it was prolly more) on a deadlift for a person that has a herniated disk was enough to fulfill my pride.

Now I want to lift as much heavy shit as many times as I can. Here comes volume and possible the return of P/RR/S.

Posted by: DOMS

Great job on the low BF%.

Great job on the Deads, too. Not to mention the entire workout!

As for the supposed hernia, you probably just pulled something. I did that once. I was nearly freaking out, but it went away. And it's my understanding that hernias don't just go away. The strain (just above and to the left of my nads) did take over three weeks to completely heal.

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K.i.s.s.

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