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

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K.i.s.s.

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Posted by: AKIRA

Is it silly to think "if you have a hernia, you WILL know" or can it be very small and almost undetected?

Some thread have said both sides which makes it confusing, but the internet supports the "you will know" side.

Posted by: DOMS

Quote:

Originally Posted by AKIRA

Is it silly to think "if you have a hernia, you WILL know" or can it be very small and almost undetected?

Some thread have said both sides which makes it confusing, but the internet supports the "you will know" side.

I'm more of the "you will know" side. Granted, it may just be a lesion, but it'll work itself into a hernia. At that point, you'll know. As you with most "it could be something bad" injuries, go see your GP.

Lastly, I look at it as a numbers game. You're statistically more likely to pull a muscle (or tendon) than you are to get a hernia.

Posted by: AKIRA

Well...lets just hope that this doesnt get 'worse.' Really, really, lets hope!

Posted by: AKIRA

Active Stretched

Warm ups...
Pendelums
Bridges w/legs on ball doing marches

Weighted Pull ups
BW for 2 sets, 5 reps
25lbs for 5 reps
45lbs for 3 reps
80lbs for 3 sets, 3 reps (3 min RI; strapped; last rep was 80% done)

Neutral Grip T-Bar
1 plate for 5 reps
2 plates for 5 reps
3 plates for 3 reps
4 plates + 10lbs for 4 sets, 3 reps (~2:30 RI)

Supinated, Close Grip Lat pulldowns
220lbs for 3 sets, 6 reps (90 sec RI)

Wide Grip Cable Rows
210lbs for 3 sets, 6 reps (90 sec RI)

Static Stretched

I kinda felt strong today. I fucked up the breathing on the last set of the pullups, so I failed, but fuck it.

Rows were pretty good. I like the neutral grip T-bars.

Pulldowns had a funny feeling in the groin area....

Cable rows sucked. Ugh.

Well thats that. I dont know if I pulled something in my groin or if its a hernia, but I am going ot lay low for a bit and if it doesnt go away (or gets worse), Ill see about checking it out.

My numbers will stop now and I will return to volume. I feel like I got some decent numbers, but they couldve been better with more concentration, but Ive had one helluva semester so far...

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Pulldowns had a funny feeling in the groin area....

Exactly what were you pulling?

Resting up is a good idea. Don't want to take any chances.

Posted by: AKIRA

I really wish I could find out some info on small hernias...or what a groin pain feels like.

I dont see any protrusions...but I feel some pain during some lifts. I mean, I guess it feel like a pulled muscle...wait no, what does a pulled muscle in the ab area feel like?

Posted by: goob

Quote:

Originally Posted by AKIRA

I really wish I could find out some info on small hernias...or what a groin pain feels like.

I dont see any protrusions...but I feel some pain during some lifts. I mean, I guess it feel like a pulled muscle...wait no, what does a pulled muscle in the ab area feel like?

I've done that a few times. Not sure exactly what it is, but have been paranoid of it being a hernia. Disappeared afterwards, and my next workout two days later had no problems. This happened both times.

It's probably nothing. However, I'd stop during a workout if you do feel like it could get worse.

Posted by: AKIRA

Returning to the sweat shop tomorrow. Return of the bulgarians and front squats might make an appearance!

Posted by: AKIRA

Quad Dominant

Beaten, Demolished, Annihilated

Active Stretched big time

Warm ups..
V-ups w/isolations
Planks
Single Legged Squats on platform; almost pistols

Front Squats (3/X/0 tempo)
The bar for x reps
95lbs for 8 reps
135lbs for 4 sets, 6 reps (90 sec RI)

DB Bulgarians (2-3/X/0)
30lb DBs for 3 sets, 10 reps (90 sec RI; RPs all over the place)

Leg Extensions (1/1/1 tempo)
80lbs for 2 sets, 12 reps (> 30 sec RI)

Seated Calf (4/X/0 tempo)
2 plates for 4 sets, 6 reps (60 sec RI)

Static Stretched

Still feeling discomfort in the groin area, but I am pretty sure its not as bad. I only felt it in the V-ups...

Front Squats were done, again, with my arms crossed over. I tried to do the whole "elbows up" shit, but I couldnt get them up. I dont know why, I even stepped back from the bar and tried it with nothing and I noticed that if I got my elbows up, my wrists are beyond me neck (towards my back). It was here that I noticed my forearms are longer than my humerus. Only way to get them up is to saw off my wrists...

Bulgarians... BULGARIANS FUCK YOU! Seriously, these fuckers caught up with me in a hurry on my 2nd set, 2nd leg (which was always the right leg). I kept having to stop at the 4th rep (or 14th). Christ oh fucking mighty. I even dropped the DBs at some point and said fuck it. But I couldnt let that stand on my return to the sweat factory.

Leg extensions. Hmm, 80lbs burned? Eh, who fucking cares.

I wouldve liked to have done standing instead of sitting calf raises, but standing calf raises causes skin discolorations on my shoulders. They dont hurt, but they look like 2 horizontal red stretch marks along my shoulders that dont go away for days. If I am going to jacksonville today to see my lady friend, I sure dont want to look fucked up.

Posted by: goob

Quote:

Originally Posted by Akira

Bulgarians... BULGARIANS FUCK YOU! Seriously, these fuckers caught up with me in a hurry on my 2nd set, 2nd leg (which was always the right leg). I kept having to stop at the 4th rep (or 14th). Christ oh fucking mighty. I even dropped the DBs at some point and said fuck it. But I couldnt let that stand on my return to the sweat factory.

Hahaha,

. Those fuckers sure sting. My best efforts were 60lb DB's for something like 3 or 4 reps, I had to sit for 4 minutes after that, fearing to move cuz i thought my back would break. Bulgarians are THE worst movement.

Posted by: AKIRA

They really are a doozy. I just wonder if its one of those movements that JUST elicits a burning effect (see dumb bell raises).

Posted by: AKIRA

Active Stretched

Warm ups..
Side Planks
Cable Woodchops

Flat DB Press (3/X/0)
50lb DBs for 6 reps
70lb DBs for 6 reps
100lb DBs for 4 sets, 6 reps (90 sec RI; OH SHIT! Forgot tempo on first 3 sets)

Standing OH BB Press (2-3/X/0
135lbs for 4 sets, 6, 6, 5, 4 reps (90 sec RI; failed)

Dips
BW for 3 sets, 10 reps (60 sec RI)

Seated OH Neutral Grip DB Press
45lb DBs for 3 sets, 10 reps (60 sec RI)

Static Stretched

Ran out of time, but good workout nonetheless. It was a tough day due to a tough morning.

OHs failed, yeah, but I know I can get this shit situated had I had more calories and sleep to work with.

Not much to say, everything was kinda easy, but the tempo sure fucks with it.

Posted by: AKIRA

Active Stretched

Warm ups..
Isometric Floor Bridges on hands w/extended leg
Single Legged KB RDLs

Trap Bar Deadlifts
2 plates for 6 reps
4 plates for 4 sets, 6 reps (90 sec RI)

Good Mornings
95lbs for 3 sets, 10 reps (60 sec RI)

Hamstring Curl
90lbs for 2 sets, 12 reps (>30 sec RI)

Standing Calf Raise
120lbs for 8 reps
180lbs for 3 sets, 8 reps (45 sec RI)

Static Stretched

Not much to say. FIrst time i did a trap bar deadlift. Interesting term: Trap Bar. Shouldnt it be DEADLIFT BAR? Anyway, it felt like a ground based squat without the burn of the quads. I dont know how much the bar weighs, but what I did today was 2 plates on each side (225lbs?). Fun stuff, Ill keep at it.

GMs were light only cuz I didnt know how Id do against 30 total reps with 60 sec RIs.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

Active Stretched

Warm ups..
Isometric Floor Bridges on hands w/extended leg
Single Legged KB RDLs

Trap Bar Deadlifts
2 plates for 6 reps
4 plates for 4 sets, 6 reps (90 sec RI)

Good Mornings
95lbs for 3 sets, 10 reps (60 sec RI)

Hamstring Curl
90lbs for 2 sets, 12 reps (>30 sec RI)

Standing Calf Raise
120lbs for 8 reps
180lbs for 3 sets, 8 reps (45 sec RI)

Static Stretched

Not much to say. FIrst time i did a trap bar deadlift. Interesting term: Trap Bar. Shouldnt it be DEADLIFT BAR? Anyway, it felt like a ground based squat without the burn of the quads. I dont know how much the bar weighs, but what I did today was 2 plates on each side (225lbs?). Fun stuff, Ill keep at it.

GMs were light only cuz I didnt know how Id do against 30 total reps with 60 sec RIs.

I'm surprised you only did 225 or so with the trap bar...

Generally, you can deadlift more with the trap bar then with a straight bar. Maybe cause it was your first time?

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

FIrst time i did a trap bar deadlift. Interesting term: Trap Bar. Shouldnt it be DEADLIFT BAR?

I think it's called a Trap bar since it's easier to do shrugs with it rather than a straight bar.

Posted by: AKIRA

No, I understand, but was it built for that specific purpose? I guess so, huh.

Stewart, yes, it was my first time. Wanted to get it right. Plus my volume has changed so I didnt want to get cocky.

So how much does the bar weigh? 45?

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

No, I understand, but was it built for that specific purpose? I guess so, huh.

Stewart, yes, it was my first time. Wanted to get it right. Plus my volume has changed so I didnt want to get cocky.

So how much does the bar weigh? 45?

depends on the actual bar. Mine weighs 50 pounds, you might just have to weigh yours to find out.

Posted by: AKIRA

Active Stretched (ouch!)

Warm ups..
Rope Crunches
..thats it?

Bent Over Barbell Row
95lbs for 2 sets, 6 reps
135lbs for 6 reps
185lbs for 4 sets, 6 reps (90 sec RI)

Weighted Close Grip Chin ups
25lbs for 4 sets, 6 reps (90 sec RI)

Neutral Grip T-bar Row
2 plates for 3 sets, 10 reps (60 sec RI)

Wide Lat Pulldown
120lbs for 3 sets, 10 reps (60 sec RI)

Alternating Seated DB Curls
30lb DBs for 2 sets, 10 reps (60 sec RI)

Standing Reverse Pre-weighted EZ Curl bar curls
40lbs for 2 sets, 10 reps (45 sec RI)

Static Stretched

Ahhh. Nice to work out without too much of a fucking rush.

Seemed light today, but it still hurt. Wasnt balls to the wall, but I wanted to watch form and barbell rows have always been shady with me. I dont think I have ever rowed heavy shit with good form. This is also why tempo was pretty missionary. Well, I kinda forgot.

Pullups are always fuckign shitty with this bar they have.

Seriously, cant they wrap some fucking tape around it? I mean, if youre not allowed to use chalk, then somethings gotta give.

Neutral T-bar was good. Right about the HR I was looking for while lifting.

Lat pulldowns were boring. Hmph. I cant seem to find too many substitutes for this one..

Curls! Yeah! I hated sluggin around light weight DBs, but they gave me a run for my money. I guess Ill never be able to curl a lot after flexing my elbow doing heavier compounds. Threw reverses in cuz I want my forearms to get even better looking!

Posted by: katt

yeah, those reverses are killers! they burn!

On the chin bar, can't you use straps to use for those? Or if all else fails, bring your own tape and tear it off after you do your set.....

Posted by: AKIRA

I really dont want to use straps cuz I look at my pull days as a grip/forearm day. If I used tape, I might be fucked with and I cant have that.

I really dont have a choice. If I want to go up, I guess I have to use straps.

Posted by: fufu

You don't think you could get away with putting tape of your own on it?

Posted by: AKIRA

Active Stretched

Warm ups..
Isometric Planks on forearms w/extended leg (alternated)
Same thing but on hands (like a push up)
Single Legged Squats on platform (pistols)
Step ups, one side at a time

Front Squats (3/X/0-1)
155lbs for 4 sets, 6 reps (90 sec RI)

Static Barbell Lunge
95lbs for 2 sets, 10 reps ( >60 sec RI; failed on last set at 8, see description)

Unilateral Leg Press (leg extensions wasnt available and I needed to make up for being a pussy)
3 plates on each leg for 3 sets, 10 reps (30 sec RI)

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

Static Stretched

Front Squats really winded me today. The bar started to slide downwards as well.

Might have to stay at this weight to perfect form.

Barbell lunges temporarily replaced bulgarians. Not sure that was a smart move.. I got VERY wobbly when I got to my right leg on my 2nd set (always started with the left leg). Being dizzy + wobbly is no fun combo. Thats why I did leg press.

I wasnt going to do standing calf, but seated was taken.

I was pretty dehydrated today. I sweat my ass off in stage combat and I never truly rehydrated. Not to mention, I consumed a triple espresso right before heading to the gym. I did consume about 20oz of water. It wasnt enough.

Quote:

Originally Posted by fufu

You don't think you could get away with putting tape of your own on it?

No.

Posted by: Stewart20

don't take this the wrong way, it is more inquisitive than anything else, but how come it seems your numbers have been lower recently than what I remember you doing? and I am not talking about your strength phase with the 3x3 either, even before that it just seemed your numbers in general were higher, or maybe it's just me

Posted by: Witchblade

Quote:

Originally Posted by Stewart20

don't take this the wrong way, it is more inquisitive than anything else, but how come it seems your numbers have been lower recently than what I remember you doing? and I am not talking about your strength phase with the 3x3 either, even before that it just seemed your numbers in general were higher, or maybe it's just me

Took the words right out of my mouth. Guess I missed something.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Barbell lunges temporarily replaced bulgarians. Not sure that was a smart move.. I got VERY wobbly when I got to my right leg on my 2nd set (always started with the left leg).

Why not try them alternating legs on each rep? That would keep the reps the same for each leg.

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

My tempo has been affecting this. If you look back when I did P/RR/S, the power was around the same strength. Plus, some workouts I am doing now are new to me or were never perfected (i.e. front squats, bulgarians)

Once I get used to the tempo, it will prolly shoot up again.

Posted by: AKIRA

Quote:

Originally Posted by Triple Threat

Why not try them alternating legs on each rep? That would keep the reps the same for each leg.

You mean do a right leg, then the left leg? To tell you the truth, when I first did this exercise (not yesterday, the FIRST few times), I performed it in that way and it was way more wobbly. Not to mention, I guess cuz of momentum (or the wobbliness), I kept hitting the dame squat cage pillars.

Honestly, Marching lunges are my favorite, but I wanted to change shit up. Hence the light weight.

Posted by: AKIRA

Active Stretched

Warm ups..
Crunches w/legs on ball
Cable Woodchops

Flat DB Press (3/X/1)
55lb DBs for 8 reps
75lb DBs for 8 reps
105lb DBs for 4 sets, 6 reps (90 sec RI)

Standing OH BB Press
135lbs for 4 sets, 6 reps (90 sec RI; failed, for I ditched the tempo on the 3rd & 4th sets)

Weighted Dips
35lbs for 3 sets, 10 reps (60 sec RI; failed on 3rd set, 7th rep, RPed, got the last 3 out)

Seated OH Neutral Grip DB Press
50lb DBs for 3 sets, 10 reps (60 sec RI; failed on 3rd set, 7th rep, RPed, failed at 9th)

Tate Press
30lb DBs for 2 sets, 10 reps (45 sec RI)

Skipped Static due to time restraints

Ok, I am going to either ditch the tempo or increase the RIs (or decrease the weight), cuz I am really having a tough time catching my breath after some sets.

Standing OH BBs are the worst when it comes to catching my breath. It sucks to pant during a negative.

Dips and OH DBs were just normal tempo, but it was Burn Central Station. wasnt bad and it made sense for the RIs.

In light of the last two posts for Stewart and Witch, I might have to say goodbye to the tempo. I was thinking about alternating it, but if I did that I might as well do the damn P/RR/S again.

Posted by: Stewart20

Eh, ditch the tempo, just put up the numbers, that's my opinion anyway. as long as you are in control of the weight, fuck it. all it does is bring your numbers down and I personally would rather lift more weight than be able to lower less weight for longer.

Posted by: AKIRA

Active Stretched

Warm ups..
Pendelums
Cable Woodchops
Single Legged RDLS w/KBs

Trap Bar Deadlifts
135lbs for 2 sets, 6 reps
275lbs for 4 sets, 6 reps (90 sec RI)

Standing Good Mornings
115lbs for 3 sets, 10 reps (60 sec RI)

Hamstring Curl
120lbs for 2 sets, 12 reps (45 sec RI)

Seated Calf
1 plate + 25lbs on each side for 3 sets, 8 reps (30 sec RI)

Static Stretched

Ok who knows what the fuck happened today, but I felt like I was doing HIIT training during the deads. Never have I felt such panting from doing this. 90 sec isnt that long of a time. Jesus, I guess I NEED to do some cardio work.

GMs were too light.

Curls were boring as usual. Calves were...ok.

Hmpf. I didnt want to go today.

Glad that I did though.

Posted by: AKIRA

Active Stretched

Warm ups..
Oblique Planks on forearms (feels better than on hands?)
Inverted Rows

Bent Over Barbell Rows
95lbs for 2 sets, 8 reps
135lbs for 6 reps
195lbs for 4 sets, 6 reps (90 sec RI)

Weighted Wide Grip Pull Ups (whoops, supposed to be close grip!)
30lbs for 4 sets, 6 reps (90 sec RI; last rep was aborted, RPed for 10 sec and got it back)

Neutral Grip T-Bar Row
2 plates + 25lbs for 3 sets, 10 reps (60 sec RI)

Close Grip Lat Pulldowns, supinated
120lbs for 3 sets, 10 reps (60 sec RI)

Standing Alternating DB Curls
35lb DBs for 2 sets, 8 reps (45 sec RI)

Eh, shit load of barbell wrist curls, sometimes with the Fat Bar

Static Stretched

Weird thing with the planks... I get better stimulation on my obliques when I am on my forearms than on my hands. Seems too easy, but if I can feel it more this way, then fuck it.

Bent Over Rows are light yeah, but my form needs to be perfected. Its odd, one minute this weight feels too fucking easy, the next minute, its not going up all the way. Hmph. AND its the first exercise!

I did pullups at the squat cage where I was doing the rows. These handles are brailed, but only the wide grips. The neutrals are smooth.

Anyway, it was better so I will TRY to keep this up. Just sucks cuz the bars are so high, so I need to get a bench + make sure the cage isnt occupied...ahhh.

T-bars were crazy. Fuck, it was so tiring! I will keep this weigh for this RI.

Lat pulldowns were too easy.

Curls were wonderful, wrist curls were just fantastic.

Posted by: AKIRA

Active Stretched

Warm ups..
"Power Yoga" (obliques, glutes, shoulders, hamstrings, quads)
Crunches on ball
Single Legged Squats or improving Pistols

Front Squats
95lbs for 6 reps
115lbs for 6 reps
165lbs for 4 sets, 6 reps (90 sec RI)

Split Squats (thats what I did last time, just over-complicated the label)
95lbs for 3 sets, 10 reps (75 sec RI; failed on last set, R leg, RPed, finished set)

Leg Extensions
120lbs for 2 sets, 12 reps (45 sec RI)

Seated Calf
1 plate + 10lbs on both sides for 3 sets, 10 reps (45 sec RI)

Static Holds
105lb, 115lb, 125lb DBs for 10 sec holds, supersetted, ascending then descending

Static Stretched

I was supposed to focus on form for the front squats and keep the weight the same, but whats 10lbs? Damn, this reminds me of getting back into squats after my disk injury. Its weird fucking around with light weight and still getting winded.

Split Squats just burns. Always the 2nd leg of a set and its always the side that stabilizes...

Leg Extensions, what can I say, I always take it easy for these.

Calves...Ive decided to just go heavy as possible from now on. Watch for progressions here.

Threw in static holds cuz, well, I want my forearms to look and function great!

No go fuck yourself.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks ~supersetted~ into Oblique Planks (on hands)
Planks with extended leg
Push ups on Stability

Flat DB Press
55lb DBs for 8 reps
85lb DBs for 2 sets, 6 reps
120lb DBs for 4 sets, 6, 6, 5, 4 reps (90 sec RI; last set's 4th reps was a Forced Rep)

Standing OH BB Press
145lbs for 6 reps
135lbs for 3 sets, 6, 4, 4 reps (90 sec RI; failed)

Weighted Dips
45lbs for 3 sets, 10 reps (60 sec RI; last set failed at 8th, RPed, fired out 1 more)

Seated Neutral Grip OH DB Press
50lb DBs for 3 sets, 10 reps (60 sec RI; failed on 3rd set at 8th rep, RPed out last 2)

OH Tricep Extensions
80lbs for 8 reps
90lbs for 6 reps (45 sec RI; whoops! Got Cocky)

Barbell Wrist Curls
135lbs for 10 reps...FUCK THIS
185lbs for 2 sets, 8 reps (30 sec RI)

Reverse Barbell Wrist Curls
95lbs for 3 sets, 10 reps (30 sec RI)

Static Stretched

Ditching the tempo unchains my strength, obviously, but there were some fails. Shit, theyre all over the place! I felt good today too, but I didnt consume many calories before I came to the gym, so that would prolly explain why I lost strength after the Flat Press.

Posted by: AKIRA

Active Stretched

Warm ups..
Isometric Floor Bridges on hands
90 sec Planks (these are hard now?!)
Single Legged KB RDLs (got up to 20kgs!)

Trap Bar Deads
135lbs for 5 reps
225lbs for 5 reps
285lbs for 4 sets, 6 reps (90 sec RI)

Standing GooD Mornings
135lbs for 3 sets, 10 reps (90 sec RI)

Seated Calf
1 plate on each side for 2 sets, 6 reps
1 plate + 30lbs on each side for 4 sets, 6 reps (45 sec RI)

HIIT, Eliptical

5 min warm up
6 sets of 20 sec sprints
5 min cool down

Static Stretched

Man! I need to get some wind back! Christ fucking sakes!!! I was just over 90 sec on the trap deads. Ugh, I just couldnt get it together. I even felt wobbly towards the end.

GMs too! I think I rested more than usual, but fuck it.

I skipped curls cuz I wanted to do HIIT.

Calves were heavier than usual, as prescribed.

Posted by: AKIRA

Active Stretched

Oblique Planks on forearms
Inverted Rows

Bent Over Barbell Rows
95lbs for 8 reps
135lbs for 2 sets, 6 reps
205lbs for 4 sets, 6 reps (90 sec RI)

Weighted Chin Ups
30lbs for 4 sets, 6 reps (90 sec RI)

Neutral T-Bars
2 plates + 25lbs for 3 sets, 10 reps (60 sec RI)

Wide Grip Lat Pulldown
130lbs for 3 sets, 10 reps (60 sec RI)

Standing Alternating DB Curls
40lb DBs for 2 sets, 8 reps (45 sec RI)

HIIT, Eliptical
5 min warm up
4 sets of 20 sec sprints
5 min cool down

Static Stretched

Ahh, just like the good ol' days when I had hardly anything to do but work out. Kinda odd though..

Bent Over Rows...ok can someone tell what the fuck is going on? Oh..maybe I should! 205lbs felt heavy for the actual pull AND my grip was fading. On sets 2-4, after the 4th rep, I had to take an extra moment to focus on form cuz it was feeling heavy. HEAVY? I can row fucking 130lb DBs, but I can row a total 205lbs?! Someone paint me red and call me Suzan.

Chin ups were corrected from last week. Got a little worn towards the end, but thats ok considering the god damn battle beforehand.

T-bars are still fucking awesome. Now I can go up..

Lat pulldowns are still fucking awful. Now I can go up..

Db Curls? Eh, my left arm was significantly weaker today. Weird, cuz my left arm is better at arm wrestling (I jerk off with my right, so hold back the jokes). Meanwhile, there was an asshole curls 135lbs in the squat cage for reps. I wonder if the genius can do 1 rep with at least average form.

HIIT was a fucking joke today cuz the school decided to not have A/C in the cardio room. Oh thats funny. Fucking hilarious.

Posted by: DOMS

Even though it may have been sub par for you, it's still a good workout.

You seem to be having "weakness" issues in different areas. Might you be overtrained? Then again, everyone suffers a off day.

Posted by: AKIRA

My frequency in the gym isnt as constant as it used to be, not to mention, volume changes have occurred along with exercise selection and order, so overtraining is pretty doubtful. I dont have the side effects either (lack of interest, sleeplessness, depression, etc)

Bent Overs were always a bitch to me. I think I MAYBE got up to 275. Ill bet it was with shitty form, as it was before my disk injury.

Posted by: AKIRA

Active Stretched

Warm ups..
Variations of planks
Pistols

Front Squats
95lbs for 2 sets, 8 reps
135lbs for 6 reps
175lbs for 4 sets, 6 reps (90 sec RI)

Alternating Split Squats
95lbs for 3 sets, 10 reps (75 sec RI)

Skipped Extensions

Standing Calf Raise
110lbs for 2 sets, 6 reps
200lbs for 4 sets, 8 reps (45 sec RI)

Cardio, Eliptical for 25 min

Looks like Front Squats are coming along nicely. 175lbs was cake.

Didnt fail when I alternated my split squats. Someone suggested this earlier and since I failed 2 times in a row, I decided to go this route. And it worked, so thanks.

Didnt feel like waiting for extensions..Calves were fucking incredible, as always.

I decided to do steady cardio tonight. Wouldve went longer but the gym closes at 9pm now?

Not a bad night at all. Considering I had 4 mugs of beer + 1 "electric lemonade" at Chilis 5 hours before this....

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Crunch

Flat DB Press
55lbs for 2 sets, 8 reps
75lbs for 6 reps
95lbs for 6 reps
120lb DBs for 4 sets, 6 reps (90 sec RI; failed at last rep [6th in 4th set])

Standing OH BB Press
135lbs for 4 sets, 6 reps (90 sec RI)

Weighted Dips
45lbs for 3 sets, 10 reps (60 sec RI; last set failed 6th, RPed fired out only 2 more)

Seated OH DB Press
50lb DBs for 3 sets, 10 reps (60 sec RI)

Cable Rope Pushdowns
120lbs for 2 sets, 10 reps (45 sec RI)

Gorilla Hangs

No time to explain. Lots of shit went up. Less failures. Thinking about doing heavy seated OH Presses FIRST from now on.

Posted by: 1quick1

Nice work man. I like the thread title.

Posted by: katt

Hey are you cutting? Seemed to me that you where the plank king, and now you're wimping out??? Do you need to take a week off just to get back to speed? I know you said you weren't hitting the gym as often as normal, but you think you need a little break?

Posted by: AKIRA

HELL NO! School is out so I can focus more on food again.

God knows why planks have become hard...then again I dont push myself too much with them cuz theyre so boring.

Posted by: AKIRA

Gainesville Health & Fitness Center...

Active Stretched

Warm ups..
Planks
Bridge on Ball
Single Legged DB RDLs

Conventional Barbell Deadlift (no trap bar)
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 reps
275lbs for 4 sets, 6 reps (90 sec RI)

Standing Barbell Good Mornings
135lbs for 3 sets, 10 reps (75 sec RI)

"Horizontal Calf Raise"
3 plates on each side for 6 reps
4 plates on each side for 4 sets, 10 reps (45 sec RI)

Static Barbell Holds
295lbs for 3 sets, 23s, 16s, 12s (30 sec RI)

Barbell Wrist curls
135lbs for 2 sets, 10 reps (30 sec RI)

Reverse Barbell Wrist curls
95lbs for 2 sets, 10 reps (30 sec RI)

HIIT, Eliptical
5 min warm up
6 sets of 20 sec sprints
5 min cool down
18 min Total

Static Stretched

My gym is closed for the week, so I tried out the infamous GHFC! And what a bunch of jewish bastards.

I asked for a week pass. No good. Ok, then just a day. No good. JESUS, WHAT?! No free day?!!? It was $12 to work out!!!!!!

Not only that, but their rates are outrageous. $29 sign up fee then $48 dollars a month? From what I saw in there, the place isnt worth more than $35 a month.. Equipment was aged, machines were old, limited free weight space.. Personal Training looked awesome there. God dammit, I gotta get recertified...

Anyway, NO TRAP BAR, so back to conventionals it was. Only they had those hexagonal plates! I hate that shit when it comes to deads! Fucking always rolling in between reps..

GMs were normal..

I went and tried this calf machine thing. Ive done it before in my gym back home, but any machine that requires a lot of plates to become functional sucks, IMO.

When I was there, this bodybuilding chump comes over with a partner and works out on the seated calf. This jerkoff just got off the smith machine. He started doing burn out pyramids on the seated calf and though, I wasnt going to make fun of that cuz I know about "Shock" workouts and such, but the asshole just did a gazillion sets on the smith machine doing legs, so fuck him, he doesnt know shit. Plus, I nodded a "hello" to him and he just made eye contact and looked away. Fucking jerk. He had makeup on too. Ill bet hes having a good time right now fucking himself.

Anyhoo.. I went ahead and did a full session of HIIT on a different type of elitpcal machine. I hate doing that just cuz the mechanics are always different from machine to machine.

Not to mention, I wanted to get a full day in considering I paid $12 for a day.

Seriously, thats crazy. No free day? I even said I had never been there before and they asked "do you live here or just visiting." They wouldve given me free days IF I didnt live here. WHAT?!

Dumbasses. I wont go back and I wont recommend it. There are other gyms I am going to try locally if I need to workout before next week.

Posted by: fufu

12 bucks for a day pass is silly, some gyms charge like 15-30 bucks.

A new planet fitness opening up 10 minutes away charges 10 a month.

Posted by: AKIRA

$10 a month?! As long as it has the necessities, youd be a fool not to join.

Posted by: AKIRA

"Powerhouse" by Baileys

Active Stretched

Warm ups
Oblique Planks
Horizontal InchWorms
Push Up on Ball

DB Flat Press
50lb DBs for 6 reps
70lb DBs for 6 reps
90lb DBs for 4 reps
120lb DBs for 4 sets, 6 reps (90 sec RI; NO FAILURES! Holla!)

Seated OH DB Press
40lb DBs for 6 reps
60lb DBs for 6 reps
80lb DBs for 4 sets, 6 reps (90 sec RI)

Weighted Dips
45lbs for 3 sets, 10 reps (60 sec RI; NO FAILURES! Holla one mo' 'gain!)

Standing OH BB Press
115lbs for 3 sets, 10, 8, 4 reps (60 sec RI; FAILED! God dammit!

)

Skull Crushers
90+lbs for 2 sets, 10, 8 reps (45 sec RI; Failed

)

HIIT, Eliptical
3 min warm up

9 sets of 20 sec sprints
3 min cool down

FORGOT TO STRETCH?

Ok, new gym!
1. Got a 7 day pass
2. Lower rates
3. Better quality of pussy (less quantity)

However, they had hexagonal plates again!

Dag Nabit!

I rocked this place though. Finally surpassed my platuea on the DB press and the dips. Finally got some stamina!

I switched around the seated and standing OH presses. 80lbs felt kinda heavy, but I can go up, but not by much. By the time I got to BBs, I was spent.

Overall, great day.

Posted by: biggfly

Any plan soon to do any 1 RM to see if they have gone up?? See about the Quest for 405 bench??

Posted by: AKIRA

Nah not any time soon. The 90 sec rests really hold that kind of shit back. Actually, not for 1RMs, but to get there, Id have to start over.

I am kinda just working on looks right now. Its summer afterall.

Posted by: biggfly

I hear you. I am all over the place month to month...one month I want to be a hulk, then I lay awake saying no man just get shredded, then next I just want to be a strong ass mutherfucker. But summer...all about the aesthetics!!

Posted by: AKIRA

Quote:

Originally Posted by biggfly

I hear you. I am all over the place month to month...one month I want to be a hulk, then I lay awake saying no man just get shredded, then next I just want to be a strong ass mutherfucker. But summer...all about the aesthetics!!

Story of my life. I never commit to what's important. However doing something like P/RR/S or Westside certainly helps the dedication to a program.

Posted by: AKIRA

Active & Matic Stretched

Warm ups..
Crunches w/legs on ball
Bridges w/feet on ball into curls

Front Squats
The bar for 10 reps
95lbs for 8 reps
135lbs for 6 reps
185lbs for 4 sets, 6 reps (90 sec RI)

Alternating Barbell Split Squats
115lbs for 3 sets, 10 reps (75 sec RI)

Leg Extensions
3 plates for 2 sets, 12 reps (45 sec RI)

Seated Calf
3 plates + 25lbs for 4 sets, 8 reps (30 sec RI)

Static Stretched

Front Squats are getting easier. Remind me to NOT do this again with a wife beater. Fucking sweat makes shit a lot more slippery.

Split squats...umm

Well, lets just say there were a lot of pauses! Nothing over 8 sec, but I had to take some breathers in between reps. Hey, it was either that or quiting the set.

Leg extensions were done with plates and not a chain. Remind me to never do this again. Not enough tension throughout the movement.

Calves were done with a lever that had 1 prong instead of 2. Naturally, today's addition wont be compared well to the next day's.

Posted by: AKIRA

Active Stretched

Warm ups..
Oblique Planks for 3x30sec
Inverted Rows

Weighted Chin Ups (WRONG ORDER, MORON!

)
35lbs for 4 sets, 6 reps (90 sec RI; threw in an extra rep cuz I started to cheat)

Bent Over Rows
215lbs for 4 sets, 6 reps (90 sec RI; CHEATED!)

Neutral Grip T-bar Rows
2 plates + 35lbs for 3 sets, 10 reps (60 sec RI)

Wide Lat Pull Downs
135lbs for 3 sets, 10 reps (60 sec RI)

Standing Alternating DB Curl
40lb DBs for 2 sets, 8 reps (45 sec RI)

Static Stretched

Bought Tribulus

Thats all I am going to see at that gym! Two hot pieces of ass came in when I was LEAVING! God dammit. Older more refined pieces too. Mid 20s, not low 20s. Not a fan of them that young usually.

Anyway, who knows what the fuck I was thinking. Chinups were easy, of course, cuz they were....FIRST! Rows are supposed to be first, oh, god...

Yeah, God..help me. Rows were terrible. My grip sucked, my form sucked, my ROM sucked, and I ended up cheating. Glad I did em though. I think my grip is the WORST on these cuz of the downward motion of the row that immediately follows an ascension. I could slow it down, but that I will be holding the bar for a longer period, so either way, I am fucked. Ugh. Had this exercise been first, it wouldve gone smoother.

Neutral and, surprise surprise, lat pull downs were fun! DB Curls remained the same.

Now lets see if this $10 tribulus does anything. Got 2 bottles. Hey for $10 what harm can it cause? 625mg capsules

Posted by: AKIRA

Hams..

Active Stretched

Warm ups..
Pendelums
Single Legged KB RDLs (12kg, 16kg, 20kg, 24kg)

Trap Bar Dead Lifts
135lbs for 4 reps
225lbs for 4 reps
275lbs for 3 reps
315lbs for 4 sets, 6 reps (90 sec RI; straps used on last 2 sets)

Standing Good Mornings
135lbs for 3 sets, 10 reps (75 sec RI)

Lying Leg Curls
90lbs for 2 sets, 12 reps (45 sec RI)

Seated Calf
2 plates + 50lbs for 3 sets, 6 reps (30 sec RI)

Static Stretched

::Insert Tired Smiley Here:: Seriously, why dont we have one?

I cant believe I used straps today! I did it only cuz I was really fatiguing during the deads. I thought that perhaps, theyd ease the pain, but..

Good Mornings...Ya know, I felt a little scared on this one...and dissatisfied. I want to go up, but with this rep scheme? I think Ill lower it to 8 reps and keep the rests around 90 or less.

By the time I got to calves, I was spent. I was going to do HIIT, but fuck that.

Today just felt weird cuz of all the little pains I still have from a work related fight.

I have a vid of it, but god knows how I can get it on here.

Posted by: Stewart20

oh do post the fight. youtube it man, come on now

Posted by: AKIRA

Its more of a tackle. Pretty good, but the format isnt friendly, but Ill see what I can do when I bring the CD home.

Posted by: AKIRA

Quote:

Originally Posted by AKIRA

Hams..

Active Stretched

Warm ups..
Pendelums
Single Legged KB RDLs (12kg, 16kg, 20kg, 24kg)

Trap Bar Dead Lifts
135lbs for 4 reps
225lbs for 4 reps
275lbs for 3 reps
315lbs for 4 sets, 6 reps (90 sec RI; straps used on last 2 sets)

Standing Good Mornings
135lbs for 3 sets, 10 reps (75 sec RI)

Lying Leg Curls
90lbs for 2 sets, 12 reps (45 sec RI)

Seated Calf
2 plates + 50lbs for 3 sets, 6 reps (30 sec RI)

Static Stretched

::Insert Tired Smiley Here:: Seriously, why dont we have one?

I cant believe I used straps today! I did it only cuz I was really fatiguing during the deads. I thought that perhaps, theyd ease the pain, but..

I have a vid of it, but god knows how I can get it on here.

This is for me..

MAKE SURE YOU STICK WITH 315 UNTIL NO STRAPS!!!!!

Posted by: biggfly

What do you do for work?? Def post that clip...let's see you "do work son!" as quoted by Big Black(Rob and Big)!!!

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

::Insert Tired Smiley Here:: Seriously, why dont we have one?

Beats me.

Posted by: biggfly

Cuz my tired ass would wear it out using the damn thing everyday...

Posted by: KelJu

Now that I am back in the swing, I wanted to see what everyone else is doing. You had a pretty serious back injury a while back. Do you have any inflammation after doing deads? Do trap bar deads feel better on the back than straight bar deads?

Also, you are putting up some damn good numbers.

Posted by: AKIRA

Quote:

Originally Posted by KelJu

Now that I am back in the swing, I wanted to see what everyone else is doing. You had a pretty serious back injury a while back. Do you have any inflammation after doing deads? Do trap bar deads feel better on the back than straight bar deads?

Also, you are putting up some damn good numbers.

Thanks. Actually yesterday was quite fatiguing. Ive never done this much weight with such short rests. 90 sec doesnt seem short, but with deads it is. With that, my back is a bit tender today. No pain like before, but inflammed like you said. It feels like there was a lot of work put into my erectors to stay arched. I really want to tape this set from the side to see if my back is actually rounding after the 2nd set.

Quote:

Originally Posted by TripleThreat

Beats me.

Smart ass! That smiley looks like he just took a melatonin. I am talking about a smiley that wipes his brow and says <whew!> Ya know, tired as in "beat."

Quote:

Originally Posted by biggfly

What do you do for work?? Def post that clip...let's see you "do work son!" as quoted by Big Black(Rob and Big)!!!

I do Loss Prevention for department stores. Shouldnt say which one to avoid getting in trouble, but its a popular one. Anyway, the vid comes off a hard drive. Then we can copy it onto a CD, but it also copies a player with it. IN other words, it may be impossible to separate the clip from the player.

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Oblique Crunches
Push Ups on Ball

DB Flat Press
55lb DBs for 8 reps
75lb DBs for 8 reps
95lb DBs for 4 reps
125lb DBs for 4 sets, 6, 6, 4.5, 3 reps (90 sec RI; failed)

Seated OH DB Press
85lb DBs for 4 sets, 6 reps (90 sec RI)

Weighted Dips
45lbs for 3 sets, 10 reps (60 sec RI; last set failed at 7, RPed, fired out last reps)

Standing OH BB Press
95lbs for 2 sets, 10, 8 (60 sec RI; gave up)

Rope Push Downs
110lbs for 2 sets, 12 reps (45 sec RI)

HIIT, Eliptical

3 min warm up
6 sets of 20 sec sprints (higher intensity)
5 min cool down

Static Stretched

Ok, I mustve slept wrong 2 nights ago because the insertion point of my pecs (near shoulder) was tight as all hell. I forgot about it today until I did my first set. I fired through it though.

Not to make excuses, but I really wasnt up to par.

Seated OHs were fine. Arching my back though..

I knew dips were going to suffer. Not upset about it though.

I was upset about the standing. Ugh, I was frustrated. 95lbs?

x 10!

HIIT...I did this on a different machine this time (an older one) and the levels that they have (the resistance) are much more intense than the eliptical I usually use.

On a side note, ugh...Man..there is this girl that I see from time to time in the gym and she is top notch quality. God damn, these types of girls are the only ones one should bother dating. Not the beauty of her, but the level of attraction she always gives off to me. "That girl I always wanted to talk to." I never know when shes there, but today she was on an eliptical at the end on another row. On one side was nothing and the other side was a fat jock talking to her. When I walked in, she made eye contact, which means nothing cuz people always look at whom is coming and going. I wanted to workout next to her and invoke a 'hello' but there was no avail. In any case, I worked out behind her, stretched to her right, and never had an opening. As I began to leave I made eye contact again and smirked.

Nothing back, but I smirked, I didnt smile. In any case, I walked to the locker room and I had to pass back to leave. I looked in made eye contact, walked passed some pillars, looked around, and she was still looking! She was smiling too!

Now if I can just fucking talk to her!

Posted by: chiquita6683

Quote:

Originally Posted by AKIRA

Active Stretched

On a side note, ugh...Man..there is this girl that I see from time to time in the gym and she is top notch quality. God damn, these types of girls are the only ones one should bother dating. Not the beauty of her, but the level of attraction she always gives off to me. "That girl I always wanted to talk to." I never know when shes there, but today she was on an eliptical at the end on another row. On one side was nothing and the other side was a fat jock talking to her. When I walked in, she made eye contact, which means nothing cuz people always look at whom is coming and going. I wanted to workout next to her and invoke a 'hello' but there was no avail. In any case, I worked out behind her, stretched to her right, and never had an opening. As I began to leave I made eye contact again and smirked.

Just talk to her!

Posted by: AKIRA

Stretched

HIIT, Treadmill
5 min warm up
8 sets of 20 sec sprints
5 min cool down

Eliptical
15 min moderate pace
4 sets of 30 sec sprints w/30 sec moderates in between
5 min cool down

Stretched

In and out. That girl was there again...and AGAIN, no machines were available next to her. Not to mention, the same slob that was there before was there again. Could it be her bfriend? Wouldnt surprise me since hot girls around here aim incredibly fucking low.

Posted by: AKIRA

Active Stretched

Warm ups..
Ipsilateral Planks
Cable Wood chops
Pistols

Front Squats
135lbs for 2 sets, 6 reps
205lbs for 4 sets, 6 reps (90 sec RI)

Split Squats
135lbs for 4 sets, 6 reps (75 sec RI; too heavy)

Leg Extensions
140lbs for 2 sets, 12 reps (45 sec RI)

Standing Calf
100lbs for 2 sets, 6 reps
220lbs for 3 sets, 6 reps (30 sec RI; was supposed to do 4 sets)

Static Stretched

WHOA WHOA WHOA...205lbs was a killer. My core was really called into play. I started to wonder how or why this is better for your back. Less compression of the disks is all I can think of, cuz when this shit is in FRONT of you, when you fatigue, your back will have a higher chance of rounding. 205lbs will have to stay for now.

The split squats were supposed to be 4x6 with 75 sec RI, but I fucked that up. Ugh, I am going back down to 115lbs and do it until I dont need RPs in between reps.

Everything else was spectacular.

Posted by: AKIRA

Active Stretched

Warm ups..
Pendelums
Cable Wood Chops
Inverted Rows

Bent Over Barbell Rows
135lbs for 2 sets, 6 reps
205lbs for 4 sets, 6 reps (90 sec RI)

Weighted Chin ups
35lbs for 4 sets, 6 reps (90 sec RI; added an extra rep to make up for possible failed ROM)

Neutral Grip T-bars
3 plates for 3 sets, 10 reps (60 sec RI)

Wide Lat Pulldown
137lbs for 3 sets, 10 reps (60 sec RI)

DB Preacher Curl
25lb DB for 6 reps
35lb DB for 3 sets, 6 reps (45 sec RI; assists and negatives used with this)

Static Stretched

Rows were better this time. I had a squat cage with the bar at the perfect resting level, I made sure to do them first, and maintained a better ROM.

Pull ups were about what I expected. I took some breaths in between the very last couple of reps and with that, I lost some ROM. I made sure to make up for it.

Neutrals were pretty tiring. This is what gave me a sweat. Yeah, that means I wasnt sweating much earlier.

Something is definitely lacking.

Lat Pulldowns were just as tiring. Biceps isolations were nothing to frown at. I am sick of using light weight, regardless of what I did before. I havent challenged myself enough, so I opted for heavier weight. Just like calves, I am going to try to go as heavy as I can without losing form.

Posted by: 1quick1

Well laid out routine man.

Posted by: AKIRA

Thank you sir. Its a repeated basic, though.

Posted by: AKIRA

Bad day..

315 on the trap bars herniated my disk again. Not nearly as bad as before, but this time I didnt fuck around. I put my shit down, stretched, took advil, self myofacial released, stretched again.

I am done for now.

Posted by: Stewart20

Quote:

Originally Posted by AKIRA

Bad day..

315 on the trap bars herniated my disk again. Not nearly as bad as before, but this time I didnt fuck around. I put my shit down, stretched, took advil, self myofacial released, stretched again.

I am done for now.

how do you know it's a herniation?

Posted by: soxmuscle

Whether it be something I did to myself or someone on here that I respect, injuries are the devil. At least you took the necessary precautions. Hopefully all will be well.

What are the details from the last time this happened?

Posted by: biggfly

That blows dude...heal up good...you may need to just make deads extinct in your future. No lift is worth the risk. Good luck..

Posted by: Mista

Nice weighted chins.

Posted by: AKIRA

Thanks guys. Thanks Mista. I am going to miss them.

Quote:

Originally Posted by Stewart20

how do you know it's a herniation?

Through repetition, perhaps. I felt a POP at the last moment of the lift. Today (the day after), its hard for me to walk for the first couple of steps, theres some throbbing down my ankle.

Then again, its not even close to how I felt last time. Last time when something "popped," I was already on the ground when it happened, but man did I straighten my legs and back in an instant to thwart the pain. I hardly could walk to my car, I couldnt sit upright.

For the next couple of weeks, I coudlnt sit in a chair without pain in my leg, I had pain in the downward motion of my right step.

What I feel this morning is extreme stiffness and pain when I walk for the first few steps. Yesterday, I felt fine for normal activity, but when I had sex, things didnt feel right again.

Anyway, since I know what to expect, I am not as scared as before, not to mention, I am sitting in my chair without the absolute need to get up from pain. Thats a good sign that I didnt fuck up as badly as before, but I dont want to take any chances. This journal wont have shit for a while.

Ill note (cuz I know Ill want to look back), that before the trap deads, I warmed up with bridges with shoulders on ball and feet on bosu and that was fine. However, I did Cable Woodchops from below to above. I hadnt done a reverse motion in some time and I used the same weight I used when going from top to bottom. Well, when I did that, I felt more of a workout in my back than torso. Not good.

After that I did single legged RDLs with zero problem.

I am pretty pissed off about this. I mean, I did NOT go up in weight. Nothing changed since last week. I did this exact same weight and volume for 24 total reps and this, THIS happens?

Christ. Whats shitty is that some guy was doing barbell deadlifts with the same weight next to me. He was SCREAMING and actually counting 1, 2, 3! before he lifted the first rep. He slammed every rep. I had headphones on and could hear him clearly. And here I am being quite quiet and more 'flowing' and I get hurt. He even approached me later on and asked me how I liked the trap deads vs. barbell. I said "considering I just popped my disk, I like yours better."

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Bad day..
I am done for now.

Hopefully now doesn't last too long. You have to be real careful with back injuries. I'm sure you know this.

Posted by: Stewart20

that is bullshit dude. I feel for you. It's just one of those things you can't explain. You can do everything WRONG in the gym and still be fine, yet do something silly and fuck yourself all up. For example, I remember a few years ago, my friend convinced me to play hockey on his team with him in a league. I used to play hockey from when I was like 7 years old all the way up until I went to college, but then hadn't played since then, so it was a good 10 years or so.

So now I am playing, everything is fine, considering absolutely no practice times, just one or two games a week in a pretty competitive league. I know my skating went to shit, so I just played defense and knocked the shit out of people since most of the players were little 150 pound college kids (sorry Sox

), but they were fast as shit. Next to last game of the season I saw my chance to finally show off my abilities. I took the puck behind my own net and saw some daylight on the right side since the other team was changing lines, so I start flying (as fast as I could anyway) down the side, cross the blueline when one of the defenders is coming at me from the side, so I slip the puck between my legs, and then with my left foot, kick it to my right and dance around the guy, it was an absolute beauty of a move, ONLY PROBLEM was that I felt something pop in my groin when I did it, I immediately dropped to the ice and couldn't skate off, I needed help. I got to the dressing room and was able to change, but I was very sore. The next 3 days were a nightmare, I couldn't walk for shit.

So my team made the playoffs. I missed the last game to rest for the playoff games. We lost the first game that I also didn't play,but the second game was about a week and a half after the injury game and my legs and groin felt "good", so I was going to give it a go. Get to the rink, get dressed, no problems, then as I am walking to get the the rink, some little kid darts in front of me and I had to just sidestep him to avoid decking him. Nothing abnormal, just a little side step....Holy shit, the pain came back like a motherfucker. I played the game but was worthless, I just stood in front of our goalie and tried to clear the crease. Groin was now messed up pretty bad. I remember I didn't play anymore that season, and I couldn't squat or deadlift in the gym for a good 6 months at least.

Whats the point of this long ass story? Well, that seamingly innocent sidestep laid me out of my hockey season and the gym for 6 months. Sure if I didn't try to play I might have recovered from the initial injury in say a month, and I would never know if I would have messed it up in the game anyway, but it sucks that it had to happen on such a silly little movement like that.

Anyway, here's hoping yours heals a lot quicker than mine.

Posted by: AKIRA

Thats a shitty story man. And...it doesnt make me feel better.

What I mean is, sometimes you cant see this shit coming. Right when you think youre ok, fate steps in and rapes your ass..and its without lube.

I was just thinking about my injury in the shower and how much different the level of pain is. On a scale of 1-10, it was about a 9. Now its 6-7. Thats not a bad...start.

It does bring me back though. Before my back finally said "fuck this" my back did have a pop during a sumo deadlift. I was in pain for a while, but I didnt know anything. I wasnt certified yet, I didnt go to a doctor, nada. I just thought it was a side effect of an exercise gone arai, so I waited a couple of weeks and went back at it...with the pain.

Miraculously, I was fine. Still lifting heavy, I had no worries, but there was that slight pain...so I stretched and stretched. Then finally one day, here came fate with its gigantic dry dick.

Maybe I am not destined for heavy deads. I cant beleive this happened on a trap bar dead, but when thinking of the compression of disks + the angle of the trap bar lift, it does place more stress on the disks at the end considering where the weight is in relation to a barbell that is in front of your spine.

Triple, believe me you...I hope to god I bounce back. I did before and thats what keeps me positive. I didnt lose too much mass nor muscle, but I am prepared for it.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

sometimes you cant see this shit coming. Right when you think youre ok, fate steps in and rapes your ass..and its without lube.

...

Then finally one day, here came fate with its gigantic dry dick.

I don't mean to be laughing at your misfortune, but your metaphors struck a funny bone.

Posted by: chiquita6683

sorry to hear about your injury

Posted by: AKIRA

Quote:

Originally Posted by Triple Threat

I don't mean to be laughing at your misfortune, but your metaphors struck a funny bone.

I try to keep things on a funny level. Theres nothing I can do about it, so why feel glum?

The whole morning I felt stiff, but once I was moving around, man, it was if nothing happened! I am still scared stiff to bend over and grab things and such. Not to mention, tonight's stretches are a hell of a lot easier. Last night I could hardly raise my leg. Tonight I could.

Baby steps. Just as before.

Posted by: AKIRA

Quote:

Originally Posted by chiquita6683

sorry to hear about your injury

Yeah, bad news never comes welcomed, but thank you for sharing some care.

Where in FL do you live?

Posted by: chiquita6683

Quote:

Originally Posted by AKIRA

Yeah, bad news never comes welcomed, but thank you for sharing some care.

Where in FL do you live?

Jacksonville

Posted by: AKIRA

<~Gainesville

Posted by: chiquita6683

yea thats only 2 hrs away? .......

Posted by: AKIRA

Something odd has happened...

I can jump out of bed with zero pain. Its been 3 days now of this...?

So..I am going to try a Push day today and see how it goes.

Of course, I cant do Flat DBs cuz the setup of them is exactly like the trap bar deads, so some adjustments will occur.

Wish me luck.

Posted by: KelJu

You and I are in the same boat here. I injured my back enough times to just say fuck it on any exercise that aggravates my spine in any way. I don't deadlift anymore. I don't do hyper-extensions anymore. I may not be as well rounded, but at least I will be able to get in and out of my car without agonizing pain.

Glad to hear that you are doing better this time around, though.

Posted by: DOMS

Good luck to the both of you!

I also just joined the injured roster at IM. I was doing 360 defense in Krav class and tweaked my life shoulder. It's nothing too bad, so I'll just stay away from the weights for a week or two. I also ditched class this morning.

Posted by: AKIRA

Quote:

Originally Posted by DOMS

Good luck to the both of you!

I also just joined the injured roster at IM. I was doing 360 defense in Krav class and tweaked my life shoulder. It's nothing too bad, so I'll just stay away from the weights for a week or two. I also ditched class this morning.

Funny you say that. During my benching today, I thought about how god awful it would be to fuck up a shoulder...now!

Active Stretched...Static Stretched back

Warm ups..
Regular Planks
Light Cable Wood Chops
Push Up on Ball

Decline Bench Press
135lbs for 8 reps
185lbs for 6 reps
225lbs for 4 reps
275lbs for 5 sets, 4 reps
275lbs for 3 sets, 3 reps (60 sec RI; failures)

Standing OH DB Press
45lb DBs for 8 sets, 4 reps (60 sec RI)

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

Reverse Grip Straight Bar Push Downs
125lbs for 3 sets, 8 reps (45 sec RI)

Short Barbell Wrist Curls
90lbs+ for 2 sets, 12 reps (30 sec RI; last rep was held for ~10 sec)

Short Barbell Reverse Wrist Curls
50lbs+ for 2 sets, 12 reps (30 sec RI; last rep was held for ~10 sec)

Cardio

Eliptical for 25 min (ow)

Static Stretched

Self Myofacial Release

You shouldve seen me. I was automatically 70 years old today. Walking slowly, slowly placing weight on and off the bars.

Pathetic, but SAFE. I cut down volume quite a bit.

Declines had no pain. I tried to get 8 sets of 4 reps of 275lbs but with 60 sec RI, I got winded. Sure I couldnt rested more, but it would take forever (right Stewart?)

The OHs were light, but fuck it. This is where I was scared the most. 90lbs directly over my spine. Hey, 315 felt FINE before then SURPRISE! YOU JUST GOT FUCKED IN THE ASS! :uhh: Anyway, 45lbs was too damn light.

Close Grips were fine, as were pushdowns.

Wrist curls were thrown in just to maintain the most visible part of my body.

Cardio...ok this was weird. I chose the eliptical for the least amount of impact, but with my breathing, I felt pain. However, 15 min in, I noticed if I put my head down, there was less pain. Now that doesnt make sense. When you flex your neck forward, it pulls on your middle back muscles and thus USUALLY causes pain (if youre in my position), but this remedied pain? The only thing I can think of was less weight on the spine? Jesus, now I actually literally have a big head.

Well see how the rest of the day goes and more importantly, tomorrow morning. It seems thats when pain arises and lets me know if I am doing something wrong.

No advil yet today, just fish oils.

Posted by: chiquita6683

Quote:

Originally Posted by AKIRA

You animal!!! Ive never really paid attention to your workout, just skimmed over it. Thats insane, plus your injured.

You might be the best in shape on IM, though I dont really pay attention to any other journals, so I really dunno. but Im impressed!
How long does all that take? Whats a myofacial release?

Posted by: Stewart20

you two need to just go ahead and get a room already

Posted by: chiquita6683

Just kidding!
I just had a look at some other journals, everybody's REALLY strong here. Did not mean to sound like such a suck-up,
you are the only guy that posts that he strectches and does cardio though.

Posted by: AKIRA

Youre right I never see many warm ups or stretches logged.

Thank you chiquita.

Myofacial Release is done with a foam roller. Kind of like your own masseuse.

As far as pain goes...None out of the ordinary. I am out of advil and I am still holding up ok.

No workout will be done tomorrow cuz of work. But lower body workouts still cant be done.

My pull days will be altered as well. Say good bye to bent over rows!

Posted by: AKIRA

Pull

Active/Static Stretched

Warm ups..
Oblique Planks
Back Extensions (not much of them)
Cable Woodchops

Neutral Grip T-Bars
1 plate for 2 sets, 8 reps (no pain)
2 plates for 2 sets, 6 reps (no pain)
3 plates for 3 sets, 4 reps
3 plates for 5 sets, 5 reps (60 sec RI; no pain!)

Weighted Chin Ups
25lbs for 8 sets, 4 reps (60 sec RI)

Unilateral Hammer Strength Rows
3 plates on each side for 3 sets, 6 reps (60 sec RI)

Preacher Curl with EZ Bar (15lb bar?)
85lbs for 3 sets, 6 reps (45 sec RI)

Reverse Barbell Wrist Curls
95lbs for 3 sets, 10 reps (30 sec RI)

Barbell Wrist Curls
135lbs for 3 sets, 10 reps (30 sec RI)

Cardio..
Eliptical for 28 minutes HR ~170 (some pain)

Static Stretched

I was a bit nervous with the T-bars, but it panned out. I was really careful when setting up. 3 plates was too easy.

Pullups were fair.

Hammer Strength was a struggle like the T-bars shouldve been. Perhaps switching these two around would be better for now.

Curls were, well, damn, I like it when my biceps burn, but I didnt feel that on this even though I struggled towards the end. I end pretty strict, but still, some compensations mustve occurred.

Wrist Curls were done for looks.

Cardio was the only time I felt some pain. It happens when I tire and require more oxygen. Sucks, but it wasnt as bad as last time...

Posted by: AKIRA

Let us pray..

Self Myo-facial Release

Active Stretched

Warm ups..
Planks on ball (arms then feet)
Cable Woodchops
Single Legged Squats

DB Marching Lunges
25lb DBs for 2 sets, 12 steps
35lb DBs for 2 sets, 12 steps
45lb DBs for 2 sets, 12 steps
50lb DBs for 2 sets, 12 steps (full recovery ~2 min; no pain)

Sumo Style Leg Press
3 plates on each side for 3 sets, 8 reps (30 sec RI; little pain)

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

Cardio, Eliptical for 20 min

Static Stretched

Well all in all it was a good day. I was SPENT. Lunges had me really winded.

Leg Press was kind of easy, but at the top of every rep, when my legs were extended, thats where I felt some pain. I performed this slow, then tried to push through the pause in between the concentric & eccentric portion, but it didnt help the pain too much.

Calves were done with a pause at the end of the dorsi flexion to eliminate the achillies taking up some slack.

Cardio was kind of a joke. I was out of energy, but I felt as if I just moved enough, I might recover. Well, I did right before the 11 minute mark, but at that point I just said fuck it.

Next leg day will still incorporate compounds, but they might have to be ALL unilateral movements. Life begins one step at a time, so perhaps I should practice what I preach.

Posted by: chiquita6683

Quote:

Originally Posted by AKIRA

Let us pray.. .............

Life begins one step at a time, so perhaps I should practice what I preach.

very true. .........

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

Good luck to the both of you!

I also just joined the injured roster at IM.

What's going on around here?

A strange coincidence to be sure.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

Say good bye to bent over rows!

Are chest-supported rows an option for you? I see you've listed Hammer Strength rows as an exercise. If it's what I'm thinking of, they're a decent substitute.

Posted by: AKIRA

Ive always liked Hammer Strength Rows. They used to be a staple, but I got bored with them. I did do Spider Rows for a while when they were available, but this gym doesnt have any.

When it comes to exercise selection, the only ones I will always keep around will be the ego ones. You know what they are... However, when I want to replace them with another exercise, it never lasts long and I just replace them with the old ego feeding maniacs. Secondary exercises, like isolations almost always change. I really need to buckle down to some exercises and stop thinking that my body will adapt as fast as lightning.

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Ive always liked Hammer Strength Rows. They used to be a staple, but I got bored with them. I did do Spider Rows for a while when they were available, but this gym doesnt have any.

When it comes to exercise selection, the only ones I will always keep around will be the ego ones. You know what they are... However, when I want to replace them with another exercise, it never lasts long and I just replace them with the old ego feeding maniacs. Secondary exercises, like isolations almost always change. I really need to buckle down to some exercises and stop thinking that my body will adapt as fast as lightning.

Fuck deadlifts, and fuck yo couch nigga. Sucks you're injured man, I feel for ya. I haven't been able to press anything significant since last year until the other day.

Oh, and hi!

Posted by: AKIRA

Yeah I saw you in danny's girlfriend and the MMA thread. Welcome back.

I dont know what I did to my back, but this has been a miraculous...heal. I still have some pain, but nothing like before. It really feels like I can do deads again. Alas, I wont.

After reading Duncans thread and my last post before this one in this thread, maybe I will stick with the unfamiliar.

My Anger Managment shrink was saying some shit like that.. He wants to know every time I 'lose it' and I was in a rage when I got home after my injury. My shrink was asking why I was angry, what was I thinking during this rage, etc. I told him that I felt like I was never going ot workout again. It seems I get angry when I think of "never" or "always," which is more of fear than it is anger. So...he just poked until I said, "perhaps, I wont work out again for a few months...?" (No answer) "perhaps, I can work out differently instead...?" (This elicited a smile)

Posted by: ReproMan

Quote:

Originally Posted by AKIRA

Yeah I saw you in danny's girlfriend and the MMA thread. Welcome back.

I dont know what I did to my back, but this has been a miraculous...heal. I still have some pain, but nothing like before. It really feels like I can do deads again. Alas, I wont.

After reading Duncans thread and my last post before this one in this thread, maybe I will stick with the unfamiliar.

My Anger Managment shrink was saying some shit like that.. He wants to know every time I 'lose it' and I was in a rage when I got home after my injury. My shrink was asking why I was angry, what was I thinking during this rage, etc. I told him that I felt like I was never going ot workout again. It seems I get angry when I think of "never" or "always," which is more of fear than it is anger. So...he just poked until I said, "perhaps, I wont work out again for a few months...?" (No answer) "perhaps, I can work out differently instead...?" (This elicited a smile)

I didn't mean to come back. LOL. It was the last page I visited the last time I used Internet Explorer and it logged me in so I figured to check out wtf was going on round here.

I felt the same way for a while now, but I used the last few months to up my cardio. Doing a lot of full body circuit stuff with short RI's while trying to watch the diet. Without really changing much at all with the diet I'm down to 194 so it's working at least. I'd like to get to the low 180's come reunion time.

Yeah apparently those absolutes are a no-no.

Posted by: AKIRA

Self Myo-facial Release

Active Stretched ...ow!

Warm ups..
Rope Crunches (more tension time spent)
Cable Wood chops
Push Ups on Ball

Decline Barbell Press
135lbs for 8 reps
225lbs for 2 sets, 6 reps
275lbs for 8 sets, 4 reps (60 sec RI)

Standing OH DB Press
35lb DBs for 6 reps
40lb DBs for 4 reps
55lb DBs for 8 sets, 4 reps (60 sec RI)

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

Unilateral Reverse Grip Cable Pushdowns
60lbs for 8 reps
67lbs for 2 sets, 8 reps (45 sec RI)

Static FAT Bar Holds
225lbs for 3 sets, 28s, 19s, 16s (30 sec RI)

HIIT, Eliptical
5 min warm up
6 sets of 20 sec sprints
5 min cool down

Total = 18 min
HR = 180-190

Static Stretched ..ow!

RETURN OF EPHEDRA!

Seriously, this shit was the only change and wha-la! I am getting new numbers!

I wanted to give up on the declines but pushed through it.

Standing OHs were easy, but ya know, my back.................no you know what? I am sick of fucking mentioning this. It just feels like an excuse and excuses dont = solutions, so everyone be aware, I have a fucked up back. No need to keep mentioning it in here. All it does is bring me down.

Close Grips were beter than last time's. I used to do these with 225lbs+. Then again, I am not sure 8 sets of 275 preceded it.

I threw in a bodybuilder workout like the reverse unilateral pushdowns. Its funny about the reverse grip...it feels like a pull! I mean, you ARE pulling it. Kinda weird huh?

Holds...blah.

HIIT was as basic as it gets. I didnt feel winded at all but my HR was up. Thats prolly cuz of the ephedra though. Either way, it was too easy.

Now kiss it.

No, not there...

Posted by: Stewart20

I think I need to start putting in all the witty post workout commentary like you do, sure makes it a more interesting read than what I post, especially on my super short workout days like today.

But I sure as hell aren't kissing "it" that's for sure

Posted by: AKIRA

I actually put it in for when I look at it again come next week. Numbers are just numbers, but the text is a projection. If I felt good, got some good numbers, and mentioned something along the lines of "couldve done more," then Id know that the following workout, whether its good or bad, may have a different 'mood' to it, which can cause such predictions that follow.

Posted by: AKIRA

Yesterday..

Umm...SPRINTS!

Basically, I had a 5 minute sprint that died out into a walk, then into a sprint, then back into a walk....

Ok, so I chased a shoplifter.

This fucker was walking out with a pair of shoes in a bag that he took from the register in front of me! Anyway, I approached him and told him he has to come back inside with me...big mistake. I always, always used to just slam people like this cuz I know they are going to run. And run he did...

I chased him around the mall, into the mall, into belks, back outside the mall, then into sears and thats when I gassed. The kid that ran was black...with baggy shorts!

In any case, he got away, but I got the shoes back. However, I found out later that another black associate was running behind me that I didnt know about to help. He couldnt keep up with us.

"Damn boy, you got some black in you. Never seen a white boy run that fast." Yeah well, I must be too white cuz he did get away.

Back in the day, this shit happened every other week and they always got away. I never did cardio at the gym! Now, with me doing HIIT, I can see a dramatic difference. Had I had 1-2 more weeks of some HIIT sessions, I know I wouldve gotten him.

So how did I get my shoplifters back then? Snuck up behind them like a customer and slammed them. I never hurt them badly, never threw a punch, new broke anything... And if I did, who cares? Its a theif. Try holding that one up in court without actual footage of the apprehension.

I thought this counted as an exercise so thats why its added!

Posted by: chiquita6683

the mall superhero!!!

Posted by: AKIRA

Umm haha. Thanks. Let me just say for the record, I am not a rent-a-cop. I do not wear some shitty uniform.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks
Cable Wood chops
Unilateral Cable Pulls (upper chest angle)

Unilateral Hammer Strength Rows
1 plate on each side for 3 reps
2 plates on each side for 3 reps
4 plates on each side for 5 sets, 5 reps (60 sec RI)

Weighted Chin Ups
25lbs for 5 sets, 5 reps (60 sec RI)

Neutral Gripped T-Bar Rows
3 plates for 8 sets, 3 reps (30 sec RI

)

Preacher EZ Bar Curl (15 lb bar?)
85lbs for 3 sets, 6 reps (30 sec RI; last set failed after 4th rep)

Reverse Barbell Wrist Curl
105lbs for 2 sets, 12 reps (30 sec RI; very last rep was held for 10 sec)

Barbell Wrist Curl
155lbs for 2 sets, 12, 10 reps (30 sec RI; failed; last rep held for 10 sec)

HIIT, Eliptical
5 min warm up
6 sets of 30 sec sprints
5 min cool down

Total = 19 min

Static Stretched

Ok, I decided to throw in some more accurate warm ups and, well, I mightve done a bit much cuz I generated a burn.

I havent done this much weight on Hammers ever. I always wanted to (my marine friend told me about repping 4 plates years ago), but I always did something else. Well, not anymore. I was going to do t-bars first again, but then I thought...why? My back is a bit screwy right now, I want to do heavy shit first, why not use a support?

Chin ups were changed only in volume x RI. Bottom line, Ive never done any 5x5 with 60 sec RI.

8x3 with 30 sec RI kinda

This was a tad easy, but I was being careful.

Preachers failed. Lawl.

Wrist curls are for the girls.

HIIT was taken up a notch cuz of the fucker that got away a few days ago.

Posted by: Malley

I have never asked, but have you ever rehabed your back?

Posted by: AKIRA

Yeah, over a year ago.

Who knows what happened this time. I couldnt have done the same damage cuz I feel like I can do deads again.

Welcome back.

Posted by: Malley

Thanks, alot of new people who I have no clue who they are. Anyone here to avoid?

Posted by: AKIRA

tomuchgear says too much.

Posted by: Malley

Alrighty sounds good. Anything new?

Posted by: AKIRA

HIIT...

Active Stretched

Treadmill
6 min warm up
3 sets of 30 sec sprints (OW! SHIN SPLINTS!)

3 min cool down?

Eliptical
2 min warm up
3 sets of 30 sec sprints (HR = 200) !!!!!!!

5? min cool down
3 sets of 20 sec sprints

Total Eliptical Time = 30 min

Static Stretched

Ow, god DAMMIT. These fuckers! I knew theyd hurt from my sprint across the damn mall. Ugh. I wasnt even going fast enough on the treadmill, but I had to give in.

Eliptical was much better. Jesus, I guess I am stuck on this until my shins heal. In any case, I mustve been frustrated as hell cuz my heart rate was pretty high. I slowed down then started back up. After I did the 3 sets of 20 sec sprints, I just did a moderate pace until the timer reached 25 min, then I cooled down for 5 min.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Alrighty sounds good. Anything new?

My certification expired.

I didnt keep up with the CEUs! Now that I am at UF, I couldve gotten classes here, but ah well.

They offer ACE here at the gym. Its junk, but its another cert. and since Ive been through NASM, I wont be as stupid as the people who just have the ACE and nothing else.

Not for nothing though, the trainers here arent too shabby.

Posted by: Malley

Ya our company accepts ACE and I hate that. ACE is such a watered down version of NASM. But its still accepted in alot of gyms.

Look up Cloud 9 fitness out of St.Louis. They offer recert courses for NASM. One seminar is 1.0 of CEU's! And its only like 6 hours long. I am pretty sure you can do the take home version and get the same thing out of it. So that would work well for ya since you wouldnt want to come here from Florida. For ACE its .6 of their CEU's, so if you get certified through that its a good place to get your CEU's.

BTW does your gym have a stairstepper? Those are the best!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

BTW does your gym have a stairstepper? Those are the best!

You like those? I tried them for a bit and while they do a job of getting the heart rate up, I found that my knees tended to ache more than usual after using it.

Posted by: AKIRA

I fucking HATE them. Theyre, umm..

too hard

Posted by: Malley

Ya we got one in our gym and NO ONE is ever on it.

Posted by: AKIRA

Quote:

Originally Posted by Triple Threat

You like those? I tried them for a bit and while they do a job of getting the heart rate up, I found that my knees tended to ache more than usual after using it.

Actually, when I fucked up my knee, I spoke to my doctor about this + stairs. I had pain going down the stairs vs. going up and he said its quite common.

Then again, this stair stepper is the opposite.

Posted by: chiquita6683

Quote:

Originally Posted by Double D

BTW does your gym have a stairstepper? Those are the best!

yea those are great, sometimes i love em. but if u dont do it regularly itll kick your ass!

Posted by: AKIRA

From what Ive experienced, all they do is cause a burn.

Posted by: AKIRA

Active Stretched

Warm ups..
Isometric Crunches w/legs on ball
Single Legged Squats/shitty attempt at Pistols

Marching DB Lunges
25lb DBs for 2 sets, 12 steps
45lb DBs for 2 sets, 12 steps
60lb DBs for 4 sets, 12 steps (full recovery RI = 90-120 sec)

Wide Stance Leg Press
4 plates on each side for 3 sets, 8 reps (60 sec RI)

Cardio, Eliptical
27:30 min

Static Stretched

Not much to say. No pain. Wanted to go up a little.

The Leg press was almost like last week's, but my legs werent as high on the platform. Thus, less pain, but less hamstring involvement.

I wanted to go heavier too.

God damn I am horny.

Posted by: Malley

Dude stop being so damn horny and get nut deep into some strange.....

Nice workout

Posted by: AKIRA

Active Stretched

Warm ups..
Pendelums (pain!)
Stretched
DragonFlags (not as well as they used to be)

Push Ups on ball

Decline Barbell Bench Press
185lbs for 2 sets, 5 reps
225lbs for 3 reps
245lbs for 3 reps
295lbs for 8 sets, 3 reps (60 sec RI)

Standing OH DB Press
60lb DBs for 8 sets, 3 reps (45~60 sec RI)

Close Grip Bench Press
195lbs for 3 sets, 6 reps (45 sec RI)

DB Tate Press
35lb DBs for 2 sets, 9 reps (45 sec RI)

Hise Shrugs
225lbs for 2 sets, 12 reps (30 sec RI)

HIIT, Eliptical
5 min warm up
3 sets of 20 sec sprints
3 sets of 30 sec sprints
5 min cool down

Total Time = 17 min HR = 180-190

Static Stretched

Ok Decline was great. Little right shoulder pain though. MIght wanna throw in scarecrows again..

OHs were easy as shit.

Close Grip was easy, but fatigued.

Tate Press sucked. Might not want to do these again. Elbows didnt like them.

Hise was a test to see if I could hold that weight on my back with no pain. Welp, I could.

HIIT was tiring. Not enough calories in me.

Posted by: AKIRA

Active Stretched

Warm ups..
Power Yoga (posterior chain)
Cable Wood Chops
Cable Unilateral Face Pulls

Unilateral Hammer Strength Row
2 plates on each side for 2 sets, 5 reps
4 plates + 10lbs on each side for 5 sets, 5 reps (60 sec RI)

Weighted Chin Ups
35lbs for 5 sets, 5 reps (60 sec RI0

Neutral Grip T-Bar Rows
3 plates + 10lbs for 3 sets, 8 reps (30 sec RI)

Preacher EZ Bar Curl (with 15lb? bar)
85lbs