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: Stewart14

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: Stewart14

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: Stewart14

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: Stewart14

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: Stewart14

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: Stewart14

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: Stewart14

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: Stewart14

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: MCx2

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: MCx2

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: Stewart14

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: Double D

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: Double D

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: Double D

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: Double D

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: Double D

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: Double D

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 for 3 sets, 6, 6, 4.5 (30-45 sec RI)

DB Shrugs
95lb DBs for 2 sets, 10 reps (30 sec RI)

Static Stretched

Hammers were pretty damn tough. I had to slow the reps down cuz my form was all over the fucking place. Might have to KEEP this weight.

Weighted Chins were good. I am thinking about moving this toward the back of the workout.

T-bars were outrageous. My HR was pretty high for such a basic volume template. This, THIS is why cardio was skipped today.

Preachers were...kinda up. 4.5 is better than a complete failure after 4. Ugh, I was even cheating too.

Threw in shrugs to molest 2 kids with one M. Jackson. I got some trap work done + some grip work done. Christ, my left hand was slipping when I racked the DBs.

Back feels good.

Posted by: Double D

Nice HS Strength rows!

Posted by: AKIRA

Thanks! Had to slow them down though. Form was starting to take a poop.

Today..

Active Stretched

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

Total = 18 min

Eliptical
15 min of a steady pace

Static Stretched

Not much to say. This was hard? I must say though, my sprints are limited cuz of the machine I use. I coudl increase the intensity, but I am doing this for more of a cardiovascular workout. I need explosive speed and some steam to fuel it.

I may have to run after someone again, who knows.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Thanks! Had to slow them down though. Form was starting to take a poop.

Today..

Active Stretched

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

Total = 18 min

Eliptical
15 min of a steady pace

Static Stretched

Not much to say. This was hard? I must say though, my sprints are limited cuz of the machine I use. I coudl increase the intensity, but I am doing this for more of a cardiovascular workout. I need explosive speed and some steam to fuel it.

I may have to run after someone again, who knows.

hmmm, I thought that 5+6+5=16??

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

hmmm, I thought that 5+6+5=16??

Silly ass. Theres 60 sec in between each sprint. I just got sick of typing it. Those who are familiar with HIIT will know someTHING has to go in between the sprints (sets).

Posted by: AKIRA

I just wanted to take a moment and vent.

I have been seeing this new girl for a while now. Shes incredible, beautiful, and is totally infatuated with me and my body.

However, yesterday, I "felt" something I hate feeling.

Ok, I am going to really sound nuts here, but perhaps someone else can recognize this. I am putting it in my journal cuz its that odd.

This feeling I feel is something within me that says "this girl is not going to last as long as I predict." Its as if an alarm goes off in my head the moment SHE thinks about stopping our fun together. Its RIDICULOUS. There is no proof nor is there a reason besides bullshit. However, I am always right.

I think back of times when I felt this aura come on and remembered how I dealt with it. I remember asking and asking whatever girl I was with for re-assurance. This, THIS could be what pushes them away. Although, its a pretty good indicator as to why things end and nothing supernatural, I refrained from doing it and sometimes just "rode it out." The same rejection/replacement occurs.

Yesterday, this new girl didnt come over nor call on her way home from work. I work with her, but today I had off. This is just stupid for me to worry about cuz I did txt her and call her back and forth while she was working and b4 she went into work. I wasnt the only one doing the calling. But I suppose I wanted that hear her desire to see me last night. God knows why. Ugh, I am so demanding.

To make matters worse, last night, I went on her myspace. Now, I didnt call her nor txt her after she left work, but I decided to send her an email telling her I was thinking of her. She is the type of girl that likes these little sweet gestures, but I am not the type of guy that does them, so it feels foreign to me. Anyway, I decided to look at her ex's page. Ugh, why do I do it?

A little insight about her ex.. He lives with her. Yep. They moved in together and broke up a while ago and she said they 'get together' every so often. Since this was before I had my dick in her, I didnt care. In fact, I empathized. After we started seeing each other, I still didnt think she was screwing him anymore. She is that infatuated with me and she is over my place until late hours a lot. She also told me she decided to tell him about me. He of course didnt like it. I thought she might have lied or something, but her and I went to see that god awful Zohan movie and I was introduced to her/his friends. We didnt know theyd be there. She did act like she had an "oh shit" moment, but it wasnt on the same level as in an "oh shit, I got caught" moment. She just didnt want her room mate to be upset.

Bottom line, I trust her. I dont want to go into details as to why or how, but I do.

What kills me is the guy is an UGLY ass asian. Not that I have anything against asian culture, but he wanted to know what nationality I was. WHY? But...while i was on her myspace, I went to his page. I saw pics of them together. He doesnt take them down and I dont care. If I was that ugly, Id feel real lucky to have had her too. Ill also note, that on my myspace, I have more that 5 pics of me with other girls, some my exs, so again, I trust her. Its just terrible to see her next to his fucking face.

What does bother me is that he lives with her! Hes on the inside asking for her back. He has 2 years of history and I have a couple of weeks. I think I am being paranoid here. Afterall, she thinks I am so attractive

and now that weve gotten to know each other, shes so much more comfortable. Not to mention, shes cums so easily with me. Ive got the stains on my sheets to prove it. So why dont I have security with this?!

I told myself "dont look, why are you doing this to yourself, one day without her is fine." Bare in mind, I wasnt sitting around my apartment sweating and going through withdrawal. I did have that 'feeling' again and I guess I wanted to give it reason.

Ill see her in an hour since we both work today. Thank god we dont work together (she works in a different department), but something in me always needs this dumbass re-assurance that everything is ok right now.

Anyway, I just wanted to vent.

Posted by: AKIRA

Active Stretched

Warm ups..
Side planks ~ regular planks
Cable Wood chops
Half ass Pistols

DB Lunges
35lb DBs for 2 sets, 12 steps
65lb DBs for 4 sets, 12 steps (~90 sec RI)

Sumo Style Leg Press
2 plates on each side for 4 reps
3 plates on each side for 3 sets, 8 reps (45 sec RI)

Seated Calf
1 plate for 6 reps
2 plates for 6 reps
3 plates for 3 sets, 6 reps (30 sec RI)

Cardio, Treadmill
30 min

Static Stretched

My heart rate during the Lunges was ~160

Sometimes more!

Yeah, fuck face it was high!

Dont fucking give me shit!

I am sorry.

Anyway, good improvement.

Didnt go up on sumos though. I wanted to do Good Mornings. Perhaps next time.

Posted by: AKIRA

I had to use a different gym than my usual. Hence, the shit load of pullups..

Active Stretched

Warm ups..
Oblique Planks
Cable Wood Chops

Wide Grip Weighted Pull ups
BW for 2 sets, 5 reps
35lbs for 5 sets, 5 various reps (60 sec RI; failures were subed with negatives, RPs)

30 Chin Ups
BW for 9 sets to get to 30 (15 sec RIs)

Cable Row
150lbs for 3 sets, 8 reps (45 sec RI)

Concentration Curls
35lb DBs for 3 sets, 6 reps (45 sec RI)

Zottman Curls
15 lb DBs for 2 sets, 10 reps (30 sec RI)

HIIT, Treadmill
5 min warm up
3 sets of 20 sec sprints
2 min of moderates to alleviate cramp
3 sets of 30 sec sprints
5 min cool down

Eliptical
Moderate 18 min strides

Forgot to stretch!

My workouts may seem odd and scarce for a while. It seems that I have to pay for the summer membership since I am not taking Summer B. Eh, I dont mind. Ive had a free ride thus far...unless you take into consideration how much college costs!

Who knows why my pullups were all fucked up. Perhaps it was the change of grip, perhaps it was the 2 bouts of sex I had 45 min earlier? I dont know, but 35lbs shouldnt had been so hard.

When I realized that, along with the limited space available, I decided to just go all out on chins. Took me 9 fucking sets! Eh, at least I got to 30.

Cable Rows were nice. Concetrations were too traditional. And I was FLOORED to see Zottmans fuck me all up!

HIIT was once again a joke. I had some pains in the shins, so I couldnt go all out. Not to mention, this treadmill had a mind of its own. HIIT just seems to be perfect for outside sprints. I think some application does work here though. However, I am past that point.

Posted by: Double D

You really ought to get into some crossfit if you are looking for lean out.

Posted by: AKIRA

I am back at my trusty gym and I am not holding back. My back seems to have rejuvenated itself. I dont how or why, but its the same as before as far as I feel. In case I havent mentioned it before, I have a messed up jaw. My right side grows faster than my left side. After an X-ray, MRI, and Cat scan, doctors arent sure why this is happening. I suppose they were looking for a tumor, but apparently my pituitary gland is sending growth hormones to this area and telling it to grow. Naturally, this really bothers me, not to mention scares the shit out of me. My bite is horrible. I have a cross and over bite. I cant remember the last time I bit the left side of my teeth. What does this have to do with a journal?

I dont know..however, whatever is making my jaw all fucked up, might be making my back heal fast too. Dont forget I also have "irregular cartilage" in my left knee that causes no pain. I wonder if all these are related? No matter. I am back. Big as life and twice as ugly.

After careful contemplation, I decided to have the best of both worlds. I will try to keep the first two compounds HIGHLY INTENSIFIED. Using a 5x5 template and 90 sec RIs. The following 2 compounds will always have 30 sec RIs. 3x10 was done today and I may keep it, but I can alter the parameters. The result is to stay as strong as possible then follow it up with some metabolic work.

Push

Active Stretched Ow!

Warm ups..
Isometric Regular Ol' Bridges
Isometric Planks w/extended leg in between every 20 sec
Scarecrows
Push up on Ball

Flat DB Press
50lb DBs for 6 reps
65lb DBs for 6 reps
85lb DBs for 2 sets, 4 reps
110lb DBs for 3 sets, 5 reps (I CAN DO BETTER THAN THIS!)

120lb DBs for 2 sets, 5 reps (90 sec RI)

Seated OH DB Press
65lb DBs for 4 reps
75lb DBs for 4 reps
90lb DBs for 5 sets, 5 reps (90 sec RI)

Weighted Dips
45lbs for 10 reps
45lbs for 8 reps, RPed, 2 reps
45lbs for 6 reps, RPed, 2 reps, RPed, 2 reps (30 sec in between the 3 SETS)

Standing Neutral OH DB Press
35lb DBs for 3 sets, 10 reps (30 sec RI)

Cardio...

Ummm Brisk walk for 25 min HR = 160

Static Stretched

Jesus, this gym is nuts at 5pm. I had to share the bench with a kid. No biggie, I am just glad I did!

My body was loving these rests! I wanted more, more, MORE! 120lb DBs started to hurt, so...umm, I was fine.

Seated were tough though. Almost couldnt do it. Might want to stay at 90s if I am going to go up to 120s for the full 5x5 on the flat presses.

Weighted Dips...what the fuck was I thinking? 45lbs? Jesus christ kid, you really pushed that one. Thank god I didnt get hurt or something. This was way too heavy for this volume. Felt wonderful though.

Fuck it, well go to 35lbs.

Standing was easy! Until halfway through the 2nd set.

Fucking NO where could I do triceps. No matter. I was pretty spent.

Speaking of no where, the fucking cardio room was just as bad. I had the shittiest treadmill. No HIIT on this fucker. So I just maintained a brisk walk. I always hurt on the anterior superior part of my foot where it meets my shin. Those muscles there kill me! Anyone know how to stretch these? Ive only found calf stretches....

Posted by: AKIRA

Oh yeah, every DB Press had a deadlift in the beginning to set up. 120lb DBs...and no pain.

Posted by: AKIRA

Active Stretched...a lot

Warm ups..
Bird Dogs
Cat Stance
Cable Wood chops
Single Legged Squats

Marching DB Lunges
35lb DBs for 10 steps
45lb DBs for 10 steps
75lb DBs for 5 sets, 5 reps (90 sec RI) HR = 190 HOLY SHIT

Unilateral Leg Press
3 plates for 3 sets, 10 reps (30 sec RI) HR = 160

Standing Calf
100lbs for 2 sets, 8 reps
150lbs for 3 sets, 8, 8, 6, RPed, 2 reps (30 sec RI)

Static Stretched

Self-Myofacial Release

Ok, I was tight as hell today so I stretched more than usual. Kind of odd, but maybe it was cuz of the OH presses yesterday.

Let me start off and say Hats Off to Double D. I know he used to do (maybe still does) 90lb DB lunges. This shit is fucking HARD. I never used so much weight and it really gives a run for the money. God knows what was tiring me before, but this felt like a true workout. Ugh, every step was a battle. Trying to keep erect, trying to stay straight. It was awesome.

Unliaterals werent all that great. I chose them cuz of the tightness I felt. They tired me toward the end, so they werent useless.

Calves were pretty tough too.

Posted by: AKIRA

Active Stretched (LEGS!)

Warm ups..
Dragon Flags
Cable Wood Chops
Cable Torso Twists

Unilateral Hammer Strength Row
1 plate for 2 sets, 8 reps
2 plates for 6 reps
4 plates + 10lbs for 5 sets, 5 reps (90 sec RI)

Weighted Wide Grip Pullups
35lbs for 5 sets, 5, 5, 5, 4.5, 3...RPed, 1 reps (90 sec RI)

Neutral Grip T-bar Row
3 plates for 3 sets, 10, 10, 7...RPed, 3 reps (30 sec RI)

Chin Ups
BW for 10 reps...then 7..RPed, 2, then 2 negatives..
There was a 3rd set but there were RPs, negatives, jumps, I couldnt get past 8 reps

DB Shrugs
95lb DBs for 2 sets, 8 reps (30 sec RI)

Static Stretched

Wow. Today was a killer.

Hammers had full ROM..finally.

Pullups are down, but I dont care. I want my rows to go up...but I couldnt believe the struggle with the chins.

Neutrals were awesome! Really tiring!

Posted by: goob

Dragon flags as a warm up? Ouch.

Weights are looking good. Weighted WG pullups are as tough as they get.

I hear you on your paranoia issue. That's always going to play on your mind that her ex lives with her. Little by little this will eat away at you, even if you try to not let it, and it will change your behaviour even if you don't notice it. She will.

If you trust her, then you've just got to go with it. Simple as that, at ease with yourself and the situation will reflect into your actions and demeanour. It's the hardest thing to do, but you can't let this get to you, because it will spell the end as soon as she notices this subtle change in you. I'm pretty sure every guy goes through this.

Posted by: AKIRA

Quote:

Originally Posted by goob

Dragon flags as a warm up? Ouch.

Weights are looking good. Weighted WG pullups are as tough as they get.

I hear you on your paranoia issue. That's always going to play on your mind that her ex lives with her. Little by little this will eat away at you, even if you try to not let it, and it will change your behaviour even if you don't notice it. She will.

If you trust her, then you've just got to go with it. Simple as that, at ease with yourself and the situation will reflect into your actions and demeanour. It's the hardest thing to do, but you can't let this get to you, because it will spell the end as soon as she notices this subtle change in you. I'm pretty sure every guy goes through this.

Good advice, Ill respond to it directly later.

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Crunches
Cable Wood Chops
Scarecrows

Flat DB Press
55lb DBs for 8 reps
65lb DBs for 8 reps
85lb DBs for 5 reps
120lb DBs for 5 sets, 5 reps (90 sec RI)

Seated OH DB Press
90lb DBs for 5 sets, 5 reps (90 sec RI)

Weighted Dips
35lbs for 3 sets, 10 reps (30 sec RI)

Standing Neutral Grip DB OH Press
35lb DBs for 3 sets, 10 reps (30 sec RI)

Active Stretched & Static Stretched

Cardio + HIIT at UF Stadium = Nausiated Notions

Flat Presses can go up, but the OH Presses were pretty tough. One will overlap into the other I am sure.

Dips were much better. Might want to keep this.

The standing OHs might go up though.

Ok today I ran around the stadium a few times, went up and down the stairs a few times, did HIIT...twas fucking crazy. When I finally felt that nausiated 'oh shit' feeling, I called it quits.

And it hasnt completely gone away yet.

Posted by: Double D

I LOVE the nausiated feeling! I believe I get it every workout! Dude thats some serious oh presses. Keep up the good work!

Posted by: AKIRA

Quote:

Originally Posted by goob

Ok to respond..

Yeah I trust her. I am actually in love with her.

I know, it sucks. Now she has moved 5 hours away from me. She left yesterday afternoon and it sucks even worse. Talk about anxiety...

What is REALLY challenging is that I know someone that is coming back into town whom I was seeing before she left (she left may 31). She never wanted to call us boyfriend = girlfriend, which bothered me, so thats why I started seeing this one! And now...this one has moved! But I am in love with her. Ugh.

At least the paranoia is gone. My anxiety has a real, understandable reason vs. one that is imaginative.

Posted by: AKIRA

Active Stretched

Cable Woodchops
Cable Oblique Crunches (sucked)

Unilateral Hammer Strength Rows
1 plate + 35lbs on each side for 2 sets, 6 reps
2 plates on each side for 6 reps
3 plates on each side for 2 sets, 6 reps
4 plates + 25lbs for 5 sets, 5 reps (90 sec RI)

Weighted Wide Grip Pull Ups
35lbs for 5 sets, 5 reps (90 sec RI)

Neutral Grip T-Bar Rows
3 plates for 3 sets, 10, 10, 6, RPed, 4 reps (30 sec RI)

Chin Ups
BW for 10 reps
BW for 5 reps, RPed, 3 reps, RPed, 2 reps
BW for 4 reps, RPed, 2 reps, 1 negative,

failed (all 30 sec RI)

DB Shrugs
105lb DBs for 2 sets, 8 reps (30 sec RI)

Static Stretched

Skipped legs due to shin splints.

Hammers were good. Better stay with this to perfect ROM.

Wide Pull ups were up, but Ill stay here too.

T-Bars were crazy hard. I think I was fatigued at this point.

Chin ups were embarrassing as usual. Might have to switch to some close grip lat pulldowns.

Overall, it wasnt bad I guess. I didnt have much motivation to go. My girlfriend moved away from me yesterday, so I am majorly bummed. First time I cared about someone genuinely and she fucking moves.

God dammit.

Posted by: katt

If it was really meant to happen, she'll be back or you'll go to her..

If it wasn't meant to happen,, you'll meet someone more awesome than her

Come on.. you think your chin's are embarrassing??? I'd hate to have you see mine.. holy fking christ.

Posted by: AKIRA

Lawl, my chins used to be better, but I am not too worried about them considering this is the heaviest my Hammer Rows have ever been, not to mention, the exhausting RIs!

I told a friend of mine last night that I loved this girl. Her first question was: "Are you going to move to Miami?"

I really have a HUGE temptation moving back into town, but I cant believe how much this love thing has been restraining me.

Posted by: AKIRA

Active Stretched

Warm ups..
Classic Floor Bridges
Classic Planks
Single Legged Squats (half ass pistols)

ATG Back Squats
The bar for 10 reps
135lbs for 8 reps
185lbs for 6 reps
225lbs for 4 sets, 6 reps (60 sec RI)

Wide Stance Squats (~ATG)
185lbs for 2 sets, 8 reps (30 sec RI)

Narrow Stance Squats (~ATG)
185lbs for 2 sets, 8 reps (30 sec RI; 2nd set had a RP after 5th rep)

Skipped Calves cause of shin splints

Static Stretched

This was the 5th day since my right shoulder dislocation. Just had to log that.

Ahhh, the good old days when all I did was squat. Well, I miss the endurance thats for fucking SURE!

First off, I was being careful with my shoulder...and for good reason too. It took a while to get adjusted under the bar without shooting pain. However, after the 3 rd set of ATG squats, the pain was gone. Otherwise, I wouldve quit.

Anyway, my back squat strength plummeted. Though the rests were short, I felt like I was going to puke when I was done. Sorry, light weight or not, this was awesome. I kind of want to say the 2nd set of the Wide's were a failure cuz I rested about an additional 10 sec.

Sadly, this is the only workout I can do right now. Doc says I can do legs and...arms. No overheads or abductions. Honestly, I dont want to take a chance.

Posted by: AKIRA

ARMS

Hey, its all the doctor would approve.

Active Stretched

Warm ups..
Rope Crunches
Cable Wood Chops

Barbell Curl
The bar for 8 reps
65lbs for 8 reps
95lbs for 4 sets, 6 reps (60 sec RI; last set failed on 5th rep)

Skull Crushers (guessing the bar weighs 15lbs)
50lb bar for 6 reps
70lb bar for 6 reps
105lbs for 4 sets, 6 reps (45-60 sec RI)

Incline DB Curl
35lb DBs for 2 sets, 10 reps
Same wight for 3 reps, RPed, 1 rep, stood up, 2 more reps, went down to 30lb DBs and got 2 more reps

(60 sec RI; FAILED!)

Rope Pushdown
110lbs for 3 sets, 10 reps (60 sec RI)

Unilateral Hammer Cable Curl
30lbs for 2 sets, 12 reps (30 sec RI)

Unilateral Reverse Grip Pushdowns
50lbs for 2 sets, 12 reps (30 sec RI)

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

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

Gorilla Hangs (both arms)
BW for 2 sets, 15 sec (full recovery)

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

forgot to stretch!

I guess there are 2 good things about an arm day. One, I wont over train anything cuz I aint doing shit else! Two, I can find out if I have a weak link. Biceps are terrible. Back in the "too much volume" days, I curled 135lbs for this same type of volume.

Kind of makes you wonder..

My arms still look the same though, if anything bigger. I told my girl 2 days ago that I havent done a strict arm day in a long time. She didnt believe me.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks w/various extended appendages
Floor Bridges w/extended leg
Inverted Rows

Hammer Strength Unilateral Rows
2 plates for 3 sets, 6 reps
2 plates + 25lbs for 3 sets, 10 reps (60 sec RI)

Lat Pulldown
100lbs for 3 sets, 8 reps (from wide to close grip)
120lbs for 3 sets, 10 reps (60 sec RI; medium-wide grip had least pain)

Neutral Grip T-bars
1 plate for 2 sets, 8 reps
2 plates for 3 sets, 10 reps (30 sec RI)

Standing Barbell Curl
85lbs for 4 sets, 6, 6, 5.5, 3 reps (30, 45, 60 sec RI)

Unilateral DB Front Raise (rehab)
15lb DBs for 2 sets, 10 reps (30 sec RI)

HIIT

yeah right, eliptical
5:40 warm up
8 sets of 20 sec sprints w/1 min in between
5 min cool down

Static Stretched w/belt

Today was pathetic, but it had to be. I was light everywhere, I know, but I am babying my shoulder. No real unnatural pains anywhere.

So thats good news.

Posted by: MCx2

I miss HS rows. You guys end up hitting the shithouse last night? I passed out after my chick-fil-a sandwich and a bowl rip.

Posted by: Rubes

still lookin pretty strong for babyin your shoulder. how long ago did you hurt it?

Posted by: AKIRA

Ummmm this thursday will be 2 weeks.

Posted by: Rubes

id say baby it a lil longer dont want anything to bad to happen to it.

Posted by: AKIRA

Active Stretched

Warm ups..
Half ass Dragon Flags
Push Ups on Ball (no pain)

DB Flat Press
35lb DBs for 8 reps
55lb DBs for 8 reps
75lb DBs for 8 reps
95lb DBs for 3 sets, 8 reps (~60 sec RI)

Seated OH DB Press
35lb DBs for 8 reps
45lb DBs for 3 sets, 10 reps (~45 sec RI)

Decline Barbell Press
185lbs for 3 sets, 10 reps (~30 sec RI; last set failed at 6th, RPed, fired out 3 more)

Cable Pushdowns
120lbs for 3 sets, 12 reps (~30 sec RI)

Unilateral DB Front Raise
15lb DBs for 2 sets, 10 reps (~30 sec RI)

Static Stretched w/belt

Horrible day. Ive had a stomach bug from eating some Pork Tenderloin. Talk about having the SHITS. I shit 7 times on Thursday at work! Each one being worse than its predecessor. Anyway, it took a toll on me all the way until today. Though I was going to take it easy (which I did), I sure had zero energy.

Ugh, I hardly have an appetite. Anyone else have a shitty experience with the shits?

Posted by: Rubes

rough stuff man i had that happen to me about 3 days before the confrence wrestling meet my sophmore year. i was 2 and done that day.

Posted by: AKIRA

You had the shits?

Well guess what. This fucker is back. I cant get off the fucking toilet! Thank god I have off today and tomorrow, but I am in the middle of MOVING.

Horrible, Horrible timing.

Posted by: BoneCrusher

Quote:

Originally Posted by AKIRA

You had the shits?

Well guess what. This fucker is back. I cant get off the fucking toilet! Thank god I have off today and tomorrow, but I am in the middle of MOVING.

Horrible, Horrible timing.

Huh ... huuhuhuuhh ... you said moving. Like ... huuhuhuuhh moving your shit ... huh huuuhuhuhuuh.

Strap on a depends, hit the drug store and grab something to slow it down a little. Getting dehydrated from diarrhea is not part of the plan bro. Lots of liquids are in order.

Good luck on this. Hope you get your shit back together real soon. Sorry, but that one just sorta popped out and ran away from me ...

Posted by: Rubes

Quote:

Originally Posted by AKIRA

You had the shits?

Well guess what. This fucker is back. I cant get off the fucking toilet! Thank god I have off today and tomorrow, but I am in the middle of MOVING.

Horrible, Horrible timing.

yea i had the shits for 3 days before the wrestling meet and no energy the day of. moving rite now sounds like a horrible thing dont lift anything to heavy somethin might come squirtin out

Posted by: AKIRA

Shits are gone.
Living at a new place now.
No internet; using work to inset workout entry

LEGS!

Active stretched

Warm ups..
Plank on ball
Single Legged Squat (half ass pistols)
Single Legged RDLs

ATG Squats
The bar for 8 reps (ow, my shoulder)
135lbs for 8 reps
185lbs for 8 reps (hmm, shoulders fine now)
225lbs for 3 sets, 8 reps (90 sec RI)

Conventional Deadlifts
135lbs for 6 reps
185lbs for 3 sets, 8 reps (90 sec RI)

Standing Calf Raise
100lbs for 4 sets, 8 reps (45 sec RI; full ROM)

Static Stretched

Hmm, looks like some shoulder stretching is in order. Damn, it hurt down my tricep! But after I left my arm in position, it went away. Wonderful. Another thing I have to worth with..

Squats were absolutely horrible. I was pretty fucking winded. I cant wait to get this back up.

Deadlifts after squats? Yeah, I am a trooper, but I am coming back from an injury, so the weight is pretty low, I know. However, doing squats before this isnt exactly easy. Buuuut, I used to do this and loved it, really. Just a time saver more than anything...and I cant go heavy.

Then again, I cant anyway yet.

Calf raises are hardly done in full ROM. Seriously, they just arent. So I decided to lower the weight and do exactly that. Not terribly painful, but not easy either.

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Crunches
Shoulder Rehab
Push Up Ball

Flat DB Press
55lb DBs for 6 reps
65lb DBs for 2 sets, 6 reps
100lb DBs for 3 sets, 10 reps (60 sec RI; last set failed at 5.5, RPed, finished the set)

Seated OH DB Press
35lb DBs for 8 reps
55lb DBs for 3 sets, 10 reps (60 sec RI; last set failed at 7th rep, RPed, finished set)

Decline Barbell Press
185lbs for 3 sets, 10 reps (45 sec RI; last set aborted after 5th rep, RPed, fired out 2 more)

Unilateral DB Scaptions
20lb DBs for 2 sets, 10 reps (30 sec RI)

Hise Shrugs
225lbs for 2 sets, 10 reps (30 sec RI; OW!)

Cable Pushdowns
135lbs for 2 sets, 12 reps (30 sec RI)

Static Stretched

Failures with RPs all over the place, but I am really just taking it easy. No pain until I got to Hises. Hmm. Raising the scapula + resistance may not be a good idea. It didnt get better either like when I do squats. Might have to abandon this exercise.

All in all, good day. My goal right now is to just lift as heavy as I can...as safely as I can. I want to trim down a bit, but thats only cuz my gym closes in less than a week for more than A week, so no sense making a new program now.

Posted by: AKIRA

Active Stretched

Warm Ups..
Planks w/extended appendages
Cable Wood chops
Cable Adductions

Unilateral Hammer Strength Row
1 plate on each side for 6 reps
2 plates on each side for 6 reps
3 plates + 25lbs on each side for 3 sets, 8 reps (60 sec RI)

Medium Grip Pullups
BW for 3 sets, 8 reps (60 sec RI; last set....ABORTED AT 4TH REP! WHAT?!, then I RPed...but I only fired out 2 MORE!!!!!!, RPed A-GAIN! Jesus fucking christ!

X 100000000!!

Neutral Grip T-bar Rows
3 plates for 3 sets, 10 reps (60 sec RI; and I had to fucking cheat!)

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

Alternating DB Curl
25lb DBs for 2 sets, 8 reps (45 sec RI)

Static Grip DB Holds
105lb DBs for 30 sec then 17 sec (left arm failed first)

Cardio, steady pace for 25 min
HR ~ 170

Static Stretched w/belt

I dont know why my strength has gone down with the pullups, but I dont like it. My ?Brachioradicals? seem to be what is fatiguing. I havent felt this kind of disappointment since I FIRST started to doing back days.

Everything else was ok, I am still kinda taking it easy.

The cardio was just steady and a prelude to more HIIT.

Posted by: MCx2

Maybe it's your endurance that's down a bit and you wore out doing rows?

Posted by: AKIRA

Its never been this bad. Just an off day I suppose.

Posted by: BoneCrusher

Quote:

BW for 3 sets, 8 reps (60 sec RI; last set....ABORTED AT 4TH REP! WHAT?!, then I RPed...but I only fired out 2 MORE!!!!!!, RPed A-GAIN! Jesus fucking christ!

X 100000000!!

We creak and stress at different times for unknown reasons. Don't sweat it ... just go around it. Change up something and take another approach. You'll get past this in short order.

Posted by: AKIRA

HIIT cardio today. Nothing wonderful. Except me.

Posted by: AKIRA

Active Stretched

Warm ups..
Crunches w/legs on ball
Cable Woodchops
Single Legged Squats

Marching DB Lunges
BW for 12 steps
35lb DBs for 2 sets, 12 steps
60lb DBs for 3 sets, 12 steps (90 sec RI)

Single Legged KB RDLs
6kg for 2 sets, 8 reps
10kg for 2 sets, 8 reps (60 sec RI)

Seated Calf
1 plate on each side for 3 sets, 10 reps (< 60 sec RI)

Static Stretched

Today's order was a little hard to figure out. Because I decided to do single legged RDLs as a WORKOUT,

I needed to think about if the lunges would affect balance. Well, it did, hence the light weights. However, had I done the RDLs first, my lunges would have been in big trouble. Not to mention, my grip would be HORRIBLE by then.

Anyway, it was embarrassing. I was wobbling all over the place, but I stuck to it. It was a great change of exercise and, frankly, I felt safer. Yeah...as wobbly as I was, I was still in control. I mean, all I had to do was put my extended foot down to prevent a fall. My knees were what I was really focusing on, along with my arched back.

Posted by: MCx2

How heavy do the kettlebells your gym has get? I've always wanted to experiment with them but I've never had access to an array of them. Looks good.

Posted by: AKIRA

P/RR/S (from what I can remember)

Ok, I am going to TRY to incorporate back into this program. If for nothing else, I am going to focus on tension time to elicit growth. I have been feeling absolutley horrible lately and now I just want to focus on looking better. If I stay focused and busy, then perhaps I wont focus on ill news.

Legs

Active Stretched

Warm ups..
Oblique Planks
Cable Woodchops
Single Legged KB RDLs

ATG Squats
The bar for X reps (for shoulder, foot, knee, and hip placement)
135lbs for 2 sets, 6 reps
185lbs for 4 sets, 6 reps (90 sec RI; tempo 4/X/0)

Conventional Deadlifts
135lbs for 6 reps
185lbs for 4 sets, 6 reps (90 sec RI; tempo 3-4/1/1)

Alternating Barbell Lunge
85lbs for 3 sets, 8 reps (60 sec RI; tempo 1/X/1)

Seated Calf
2 plates for 3 sets, 8 reps (45 sec RI; tempo 4/1/1)

Static Stretched

Well, I remember how fucking fun focusing on tempo is! Surely, the weight has to go down if you want to do this correctly. It will just fuck you up if you dont.

Squats were great for the tempo. The X is for explosion and let me tell ya, after 4 reps of 4 sec drops, my "explosions" looked pretty pathetic. Explosions,

more like just a sparkler on 4th of July. Success!

Deadlifts were a different story. Perhaps with Romanians this can be done, but the tempo just wont work with conventionals cuz of the placement of the bar at the end of the eccentric. You MUST pick it off the ground. I tried being explosive, but I slowed it down cuz, well, Ive really never done any power exercises and I should pace myself.

I went down for the lunges, but this is more for metabolic work. This doesnt go with the "P" if my memory serves me right, but the gym was packed! I didnt want to give up the cage and do lunges around everyone!

Calves were great for tension times. I dont want to explode them up due to the Achilles heal. I feel that this takes up a lot of work, so if you leave it stretched for a moment, it wont rob you of your effort. Kind of removing momentum here..

Posted by: AKIRA

Active Stretched

Warm ups..
Cable Wood chops
Face Pulls

Neutral Grip T-Bars tempo: 4/0/X
1 plate for 6 reps
2 plates for 6 reps
3 plates for 6 reps
3 plates + 10lbs for 6 reps
3 plates + 25lbs for 6 reps
4 plates for 6 reps (2-4 min RI)

Medium Wide Grip Weighted Pullups tempo: 3-4/0/X
BW for 6 reps
45lbs for 3 sets, 3 reps
35lbs for 3 sets, 3 reps (2 > min RI)

Unilateral Hammer Strength Rows tempo: 4/0/X
3 plates for 4 sets, 6 reps (3 min RI)

Unilateral Law Pull Downs
60lbs for 6 reps (60 sec RI)
70lbs for 3 sets, 6 reps (2 min RI)

Static Stretched

After reviewing the P/RR/S II thread again, I thought Id take my time with the rests. Well....hmm. 4-5 min as prescribed is just too long. I catch my wind after 2 min and am at a resting state. I upped some intensity here and there, but damn.

T-bars were the funnest!

Pullups were, well, hah, they had to be adjusted. The negatives just kill pullups. Always have, always will. These will just have to modified every time.

HS rows were crazy hard. I had to drop the bar here and there to adjust grip and catch a breath. RP you say? Yeah, if you count 2-3 seconds of it.

Unilateral Pulldowns were kinda easy. Theyll go up.

All in all, I had a good day. My grip was so fatigued on the pulldowns and my forearms were sore!

NO need for arms.

Posted by: AKIRA

Warm ups..
Back Extensions
Rope Crunches
Shoulder rehab
Arm Circles
Scarecrows

Barbell Bench Press tempo: 4/X/0
135lbs for 6 reps
205lbs for 2 sets, 6 reps
225lbs for 4 sets, 6 reps (3 min RI)

Seated OH DB Press tempo: 3-4/X/0
65lb DBs for 2 sets, 6 reps
75lb DBs for 2 sets, 6 reps (3 min RI; quit after very last 5th rep)

Weighted Dips tempo: 3/X/0

BW for 5 reps
35lbs for 4 sets, 6 reps (2 min RI; quit after very last 5th rep)

Standing OH DB Press tempo: 3/X/0
35lb DBs for 4 sets, 6 reps (2 min RI)

Static Stretched

Ok, today I realized that POWER doesnt mean MAX STRENGTH. I always knew that, but for some reason, it wasnt sinking in in this program.

4x6 is good here and there, but if I want some intensity, the reps gotta go down. I mean, the rests are supposed to be 4-5 min right? Well, I dont need that. Why? Cuz I am not following the rules. However, POWER week is done. 4x4 would be more feasible, even 4x3. Shit, its only for a week.

Everything went as planned.

Dips were scary but my shoulder held up fine. Standing OHs were interesting. I really tried to be explosive, but I was DONE.

I wish I sweated today as much as my other days. Push days just dont make me sweat like the other days.

Posted by: AKIRA

Active Stretched

Warm ups..
Various types of Planks
Step Ups
Half Ass Pistols

Marching DB Lunges tempo: movement
35lb DBs for 3 sets, 18 steps (60 sec RI)

Unilateral Leg Press tempo: 2/1/2/1
2 plates on each leg for 2 sets, 15 reps (60 sec RI)

Leg Extensions tempo: 2/1/2/1
120lbs for 15 reps (didnt do tempo!)
90lbs for 15 reps

Romanian Deadlift tempo: 2/1/2/1
The bar for 8 reps
135lbs for 3 sets, 9 reps (60 sec RI; madness!)

Glute-Ham Raise tempo: 2/1/2/1
BW for 2 sets, 12 reps (60 sec RI)

Prone Leg Curls tempo: 2/1/2/1
60lbs for 15 reps

Calf Press tempo: 2/1/2/1
120lbs for 2 sets, 12 reps (45 sec RI)

Static Stretched

Wanted to stick to the program more strictly than last time in Wish Granted. Only thing I fucked up was short rests.

Lunges were fucking crazy. These were due to the warm ups and the rests. I wanted to quit during my 3rd and do a RP, but I FUCKING FOUGHT THROUGH IT!

Unilaterals were too light, but it was here that I established the tempo. Coudlnt do it too well with the lunges.

Leg Extensions were the same story. I just wanted 1 set, but without the tempo, it doesnt count.

Deadlifts ..... christ, dont laugh. Yes, it was light weight, but I was so wobbly. Havent done a quad dominant workout prior to deads in some time, if ever. I could always split up legs again, but until I get a reasonable schedule going with school, Id rather work with less frequency.

Glutes are just always hard after a few reps, lets alone a few exercises.

Leg Curls burned. Calves were nice with the machine.

Posted by: AKIRA

Active Stretched

Warm ups..
Dragon Flags
Shoulder circles
Scarecrows
Push Up on Stability Ball

Decline Barbell Press tempo: 2/1/2/1
135lbs for 9 reps
225lbs for 3 sets, 7 reps (90sec-2 min RI)

Standing OH BB Press tempo: 2/1/2/1
135lbs for 3 sets, 7 reps, 5 reps, RPed, fired out 1 more, 3 reps, RPed, fired out 1 more (90sec-2 min RI)

Flat DB Press tempo: 2/1/2/1
80lb DBs for 2 sets, 11 reps, 8 reps, RPed, fired out 4 more (2 min RI)

Standing OH DB Press tempo: 2/1/2/1
25lb DBs for 2 sets, 15 reps (~2 min RI)

DB Scaptions tempo: 2/1/2/1
15lb DBs for 12 reps

Rope Pushdown tempo: 2/1/2/1
105lbs for 15 reps

Static Holds w/fat side of DBs
15lb DBs for 3 sets, 40 sec (30 sec RI)

Cardio, Eliptical for 15 min (planning for a stadium run later)

Ok the rests are SUPPOSED to be in the 2-3 min range. Ugh. I just dont need it. Its the tempo that keeps fucking with me. No matter how fatigued I get, I am ready around 90 sec. No burning, breathing fine, even my fucking HR decreases. And POWER is supposed to be 4-5 min?! See where the flaws are?

Anyway declines were great. Good burn.

Standing OHs had some failures. I went too heavy, what can I say.

Flat DBs were pretty nice. The weight felt juuuust right despite the failure.

Might have to go down? I dont know...

OH DBs were too light. Obviously.

Scaptions burned like all hell. Triceps did too, but perhaps it was too light.

Posted by: AKIRA

Stadium cardio.

Just a shit load of paced step ups/downs.

Real tiring. 20-25 min

Posted by: AKIRA

I guess theres no Pull day today. Since there is a football game today, the gym closes at 10am<~right when I got there.

Christ o fucking mighty. Those of us that cant go to the god damn game may have needed this fucking workout.

I am beyond disturbed.

Posted by: biggfly

Quote:

Originally Posted by AKIRA

I guess theres no Pull day today. Since there is a football game today, the gym closes at 10am<~right when I got there.

Christ o fucking mighty. Those of us that cant go to the god damn game may have needed this fucking workout.

I am beyond disturbed.

Especially when it is a game where you know its over before it starts...Hawaii wouldn't have a chance even if Colt Brennan and June Jones hadn't left the school...but without them. Tebow+ athletes from Florida speed= Ass Whoopin'

Posted by: AKIRA

True Story

Posted by: AKIRA

However, they will have their hands full next week apparently. Miami has beaten us 6 times in a row allegedly.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks on ball
Roll outs on ball
Torso Twists

Unilateral DB Rows tempo: 2/1/2/1
60lb DBs for 2 sets, 6 reps
80lb DBs for 3 sets, 7 reps (2 min RI)

Wide Lat Pull Downs tempo: 2/1/2/1
130lbs for 3 sets, 7 reps (2 min RI)

Neutral Grip Cable Rows tempo: 2/1/2/1
110lbs for 10 reps (60 sec RI; too hard)
100lbs for 12 reps

Neutral Grip Lat Pulldowns tempo: 2/1/2/1
100lbs for 2 sets, 12 reps (60-90 sec RI)

Unilateral Cable Curls tempo: 2/1/2/1
20lbs for 15 reps

DB Static Holds
100lb DBs for 3 sets, 30 sec (60 sec RI)

Static Stretched

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

Ok I must say, despite the removal of pullups, today was productive. I really focused on the tempo and didnt go too heavy on some things. Seemed to work out just fine.

DB Rows were not bad. I always loved doing these. I can go up.

Wide Pulldowns gave my shoulder some tension. Not sure about going up here.

Cable Rows shouldve stayed at 110lbs. I pussed out.

Neutral Grip Pulldowns were too light.

Curls were pretty good. Can go up slightly.

Holds are still holding up.

Posted by: AKIRA

Active Stretched

Warm ups..
Scarecrows
Push up on ball
Arm Circles

Shock Tactic: 20 reps!
Barbell Bench Press
135lbs for 2 sets, 6 reps
185lbs for 6 reps
225lbs for 4 sets to get to 20 reps!
225lbs for 6 sets to get to 15 reps!
225lbs for 6 sets to get to 12 reps!

Shock Tactic: Drop Sets
Chest Press Machine
200lbs for 10 reps, 180lbs for 6 reps, 170lbs for 3 reps
180lbs for 9.5 reps, 170lbs for 4 reps, 160lbs for 2 reps
160lbs for 8.5 reps, 150lbs for 3 reps, 140lbs for 2 reps

Shock Tactic: 1 and reps
Shoulder Press Machine
70lbs for 10 reps
70lbs for 10 reps (had a RP at 7th rep)

Shock Tactic: Drop Set
Unilateral OH DB Press
20lb DBs for 12 reps, dropped to 15lb DBs for 12 reps
2 sets!

No room to stretched!

I had a partner for the chest workouts. Talk about a SHIT LOAD of sets to reach 20 reps, then 15...then 12!!!!!!! I needed some spots for sets of 1 reps!!!! FUN FUN FUN!

The Chest Press was so fucking ridiculous. I couldnt believe what I struggled on. Obviously, I started too heavy. I tried to find a happy medium, but it was too late.

The "1 and" reps for the shoulder workout was unreal. However, i was fucked by this point.

The unilateral movement was just an addition to throw in some irregular movements.

Oh and there was no chance for triceps.

Posted by: AKIRA

Active Stretched

Warm ups..
Bridge w/extended leg (isometric)
Single Legged KB RDLs
Half ass Pistols (ill get em, I swear)

Goblet Squats
10kg for 12 reps
SHOCK TACTIC: 1 and reps
14kg KBs for 2 sets, 15 reps

Single Legged KB RDLs
8kg for 15 reps
10kg for 15 reps

Leg Press
SHOCK TACTIC: 20 reps!
5 plates on each side for 20 reps
5 plates on each side for 10 reps(~60 sec RI)
3 plates on each side for 20 reps

Seated Calf Press
SHOCK TACTIC: 1 and reps
1 plate on each side for 3 sets, 8 reps (20 sec RI?)

Static Stretched

Got Nauseated

Well I needed to get out of the house today. Somehow, my roomates say that I owed them $163 for the energy/water bill. The total bill was over $300. How the fuck am I paying HALF? Cuz of my small fridge?

So, tonight was great. I had a fucking hot hunny working out next to me, doing Single Legged RDLs! She didnt even look at me.

OH THE WORK OUT!

It was crazy. I never did goblets before and my biceps were killing me. However, so were my quads. Dear Lord.

I did an actual workout with the RDLs. I never go up in volume, so that considered a shock in my book.

Leg Press was a killer. Good finisher. Couldn't even try getting to 20 on the 2nd set, so the guy who was using the leg press with me went down to 3 plates and I went with him.

Calves were just done with whatever energy I had left.

I almost puked.

Posted by: AKIRA

Active Stretched

Warm ups..
Planks for 20 sec reps
Cable Torso Twists
Face Pulls

Shock Tactic: Supersets
Unilateral Cable Row
60lbs for 3 sets, 10 reps
~superset~
Close Grip Chin Ups
BW for 3 sets, 8, 7, 8 reps (45 sec RI)

Shock Tactic: 20 reps or bust
Hammer Strength Row
2 plates for 2 sets, 20 reps (45 sec RI; < 10 RPs)

Shock Tactic: 10 sec Negatives
Wide/Medium Lat Pulldowns
120lbs for 2 sets, ~10 reps (30 sec RI)

Shock Tactic: 10 sec Negatives
Unilateral DB Preacher Curl
40lb DBs for 2 sets, 6 reps (30 sec RI)

Static Stretched

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

Finally. A Pull day that wasnt average.

My supersets caught up to me big time. Perhaps I shouldve done chin ups before the rows. Dont know, Dont care. I got a burn and I got a sweat going so mission accomplished.

The Hammer rows were done with both arms. Havent done this machine that way in years. In any case, I RPed at the 11th rep the first set and I think the 8th rep the second time. Various RPs throughout.

The lat pulldowns were nuts. It seemed so easy and believe or not, every concentric was easy, but the negatives were fatiguing. I RPed a lot, but it was a 5 sec breath here and there. I noticed the acid disappeared in that time, so I sat back down immediately. Might seem counterproductive, but I wanted every rep to have a full ROM and a full 10 sec.

Curls were the same way. Wait, no, I didnt RP at all. I did support the concentric portion of each curl, but every negative was on my own.

Posted by: AKIRA

Active Stretched

Warm ups..
Rope Crunches
Arm Circles

Flat Barbell Press tempo: 4/X/0
135lbs for 2 sets, 6 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 1 rep
275lbs for 1 rep
295lbs for 1 rep
315lbs for 6 sets, 1 rep (2:30-3:30 min RI)

Standing OH BB Press tempo: 3-4/X/0
135lbs for 3 reps
155lbs for 4 sets, 3 reps (2-2:30 min RI)

Weighted Dips tempo: 4/X/0
70lbs for 2 sets, 5 reps (2-2:30 min RI)

Static Stretched

Cut the warm ups short...kinda. I just wanted to get right into the fray, so I made sure I was warmed up, notably my shoulder.

The Bench Presses were alright, but I arched my back kind of early. I kept the fucker down as much as I could. But, once again, "4-5min" is too long! I do not need that much time, not to mention, its fucking BORING.

The OH Presses are always, always going to be tough with this negative shit. The X in tempo is, as you know, "explosive," but I wasnt explosive at all. I did what I could though and I was glad I didnt go up. I want this to go up faster, so well stay here.

Dips were faster. I was pretty nervous about my shoulder, but my baby kept up.

Go me.

Posted by: AKIRA

Active Stretched

Warm ups..
Cable Woodchops
Pistols
Single Legged KB RDLs

ATG Squats tempo: 4/X/0
185lbs for 2 sets, 5 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 1 rep
315lbs for 6 sets, 1 rep (2-3:30 min RI)

Conventional Deadlifts tempo: 2-3/X/1
135lbs for 5 reps
205lbs for 3 reps
225lbs for 3 reps
245lbs for 2 reps
275lbs for 1 rep
315lbs for 6 sets, 1 rep (2-2:30 min RI)

Hack Squat
1 plate on each side for 3 reps
2 plates on each side for 3 reps
3 plates on each side for 4 sets, 3 reps (2+ min RI)

Static Stretched

Everything today was easy...Deadlifts, however, they were shaky. Understandable considering that I squat 315lbs right before it, but when I am doing 1 rep with 2+ minutes in between sets, its just shitty. I almost have to remember my composure every time a set begins and it feels 'too' fresh. Its that shitty RI!

Anyway, solid day. Careful day.

Posted by: MCx2

Screw it. I remember when you couldn't put any weight on your shoulders because of your back. You should be stoked. Looks good man.

Posted by: AKIRA

Spot on. Spot on. My strength is still up there, I have to be careful, but its the rest intervals. Theyre just too long! Its fine to rest that long, but it takes some sort of HR to stay in the "zone."

Posted by: AKIRA

Active Stretched

Warm ups..
Cable Twists
Face Pulls

Neutral Grip T-Bars tempo: ahh fuck it, its the same as any power day
1 plate for 5 reps
2 plates for 4 reps
3 plates for 3 reps
4 plates for 2 reps
5 plates for 2 reps

4 plates + 35lbs for 6 sets, 2 reps (2:30-3 min RI)

Wide Grip Weighted Pull ups
45lbs for 4 sets, 3 reps (2+ min RI)

Unilateral DB Rows
120lbs for 5 reps
120lbs for 2 sets, 5 reps (2 min RI; STRAPPED)

Self Myofacial Release (thanks Iain)

Static Stretched

T-bars made me pretty nervous. Seriously, I couldnt think of a high intensity bilateral movement, that I am used to, to use for the heaviest movement.

That made little sense. Basically, cable rows, HS Rows, none of these really balance form and intensity the way T-bars do. HS are pretty close...but I usually do them unilaterally. T-bars were scary! I had the strength, but because of its plane, I am worried about my back. Gotta figure something out here or just bit the bullet and stick with HS Rows.

Pullups were average.

DB Rows I lost grip strength with on my left hand. I pulled through the set, but I wouldnt have on the following sets. Ah well.

Posted by: AKIRA

YESTERDAY

Active Stretched

Warm ups..
Half Ass Dragon Flags
Arm Circles
Push Up on Ball

Flat DB Press
75lb DBs for 2 sets, 6 reps
105lb DBs for 8 reps
115lb DBs for 2 sets, 8 reps (90sec-2min RI; failed at 8th rep)

Standing OH DB Press
55lb DBs for 3 sets, 8 reps (90 sec-2 min RI)

Decline DB Press
75lb DBs for 2 sets, 12 reps (90 sec RI)

Standing Neutral Grip DB OH Press
35lb DBs for 2 sets, 12 reps (90 sec RI)

SkullCrushers
85?lbs for 2 sets, 15, 12 reps (60+ sec RI)

Half Ass HIIT that I wont put in here..

Not much to say. Too rushed. SHoulder shit couldve been heavier.

Posted by: AKIRA

Active Stretched

Warm ups..
Bridges w/feet on ball
Pistols (tried text book form)
Single Legged KB RDLs

Marching DB Lunges tempo: movement
20lb DBs for 10 steps
40lb DBs for 3 sets, 18 steps (~2 min RI)

Unilateral Leg Press tempo: 2/1/2
3 plates on each side for 2 sets, 15 reps (90 sec-2 min RI)

Romanian Deadlifts tempo: 2/1/2
The bar for X reps
155lbs for 3 sets, 9 reps (~2 min RI)

Glute-Ham Raise tempo: movement
BW for 2 sets, 15 reps (90 sec-2 min RI)

Leg Extensions tempo: 2/1/2
90lbs for 15 reps

Prone Leg Curls tempo: 2/1/2
80lbs for 15 reps (had to use 2 RPs to finish)

Calf Press tempo: 2/1/2
100lbs for 3 sets, 10 reps (45 sec RI)

Static Stretched

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

Lunges didnt burn as bad as last time. Hmph.

Dont fucking ask me.

Unilaterals were pretty tough. Humorous too, with the slow tempo and all.

Deads were tough at first, tehn it was cake. My grip was bad though. Jesus christ, is this EVER GONNA GET FUCKING BETTER!?!?!?!?!?!!?!

Glutes were tough as usual. In fact, I think my form starts to dive after 10 or so reps.

Extensions were the same. Curls were fucking nuts. Calves were extravagant.

Posted by: Double D

Alright.....I have went strictly to Crossfit and have never been stronger, both functional and gym strength. Some of the workouts dont even sound hard, but once you do em you have a new respect for crossfitters. There was a big muscle head in the club a few days ago. We were doing a WOD called Grace. Grace is 135lbs clean and jerk for 30 reps for time. I got it in 2 mins and 38 secs. He said he would smash that time. It took him a whole 6 mins. Trust me this guy is much bigger than I am, but I am stronger, have much better work capacity, and obviously my cardio is tons better. Kind of my little plug for crossfit, I would love to see you give it a try. Trust me one of the hardest things you will ever do. Cya buddy.

Posted by: AKIRA

Clean and Jerks, Snatches...I wonder if I can do these from a recovering dislocated shoulder...

Posted by: Double D

Aww.....didnt know you had that issue going on. I wouldnt take a chance on that. How did you do that?

Posted by: AKIRA

Fight at work. What are ya gonna do..

Posted by: Double D

Haha......not much you can do there. You get fired?

Posted by: AKIRA

TEMPO:2/1/2/1

Active Stretched

Warm ups..
Planks (with extended leg)
Crunches w/legs on ball
Inverted Rows

DB Rows
55lb DBs for 6 reps
85lb DBs for 3 sets, 10 reps (2 min RI)

Wide Grip Lat Pulldown
130lbs for 3 sets, 10 reps (2 min RI)

Cable Rows
110lbs for 2 sets, 12 reps (90 sec RI)

Neutral Grip Pull Down
110lbs for 2 sets, 12 reps (90 sec RI)

Unilateral Cable Curls
26.6lbs for 15 reps (some assistance from resting arm on last reps)

Fat Bar Reverse Wrist Curls
20lbs for 2 sets, 20 reps (30 sec RI; dont know how much the bar weighed)

Static Stretched

Holy shit. Burn city!

Every single exercise was great. I dont want to change a thing. Great day.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Haha......not much you can do there. You get fired?

No. I was investigated, but I got cleared. It wasnt cinematic.

Posted by: katt

Hey Buddy... looks like everythings going smooth in here... like usual..

Posted by: AKIRA

Oh yeah. Things are better nowadays. Pretty damn sore today.

Posted by: Double D

BTW-Where are you working?

Posted by: AKIRA

Id rather not say due to stories I have put up. Its a department store.

Posted by: Double D

Ya I don't blame ya. What are you getting paid?

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K.i.s.s.

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