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Originally Posted by AndrewSS
You are strong!
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Whoa. 
It became harder and harder to maintain balance.
This isnt a terribly bad thing, right? I mean, its supposed to be a warm up.
Good day. I had to ditch Declines, so I opted for Incline into Flat presses. Inclines were a bitch with the tempo. I ended up falling just short.|
Originally Posted by AKIRA
Active Stretched
Warm ups.. Rope Crunches Cable Twists Face Pulls Hammer Strength Rows 1 plate on each side for 5 reps 2 plates on each side for 5 reps 3 plates on each side for 3 reps 4 plates on each side for 3 reps 5 plates on each side for..1 rep 4 plates + 25lbs on each side for 3 sets, 3 reps (2:30-3:15 RI) Weighted Wide Grip Pull Ups 45lbs for 4 sets, 3 reps (2 min RI) Unilateral DB Rows 125lb DBs for 2 sets, 5 reps (90 sec RI; strapped) Forgot to stretch! Eh. Today was kind of lousy. My HS Rows were awesome at first. I set the seat almost near the top and grabbed the higher neutral grips, mimicking the grip on a T-bar. Then, out of the clear blue sky, my right forearm had pain. On the ulner, posterior side, proximal to the elbow. Felt deep too. I grabbed straps for my last set and it helped a little. Pull ups were easy! Bought fucking time. DB Rows were hard. And there was that pain again! |
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Originally Posted by Stewart20
just a suggestion assuming your back is up for it, why don't you try doing deadlifts, or more specifically, sumo deadlifts or trap bar deadlifts for your pulling power movement if you are only doing one rep sets? To me, one rep, super heavy weight rows don't make any sense, maybe your form was impeccable, but I am sure most people's form goes out the window on a heavy ass row.
i suggest sumo or trap bar as they are somewhat "easier" on the lower back, and still good at stimulating the middle back and trap area with the isometrics.... how is your back doing? |
Good day, but the only shit that burned were my posterior deltoids.
Happy Halloween!!!
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Originally Posted by Stewart20
if i may say so, i think your volume is too high for what you are doing. you are going to burn yourself out fairly quickly I think doing it this way.
might I suggest doing something like i am doing now? calculate your one rep max for each of the exercises you are doing, then each workout do a percentage of that max working up to like 95%, then reset. for example, lets say you calculate your bench press 1rm to be oh i dunno 335. for your first bench day, do something like 4 sets of 4 with 80% of your max, which in the example would be 270. On the next bench day, do 4 sets of 3 with 85% of max, or 285. Third bench day, do 4 sets of 2 with 90% or 300, and finally on the fourth day, do 4 sets of 1 with 95% or around 315. If you hit those 4 reps fairly easy, then add 5 pounds to your calculated max and then start over at 80% of the new max. this way you should technically never train to failure on any day |
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Originally Posted by biggfly
Stew would your theory be based on trying to achieve powerlifting goals, or would it be for overall, meaning strength and muscular development(i.e looking good!!LOL)??
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Originally Posted by Stewart20
if i may say so, i think your volume is too high for what you are doing. you are going to burn yourself out fairly quickly I think doing it this way.
might I suggest doing something like i am doing now? calculate your one rep max for each of the exercises you are doing, then each workout do a percentage of that max working up to like 95%, then reset. for example, lets say you calculate your bench press 1rm to be oh i dunno 335. for your first bench day, do something like 4 sets of 4 with 80% of your max, which in the example would be 270. On the next bench day, do 4 sets of 3 with 85% of max, or 285. Third bench day, do 4 sets of 2 with 90% or 300, and finally on the fourth day, do 4 sets of 1 with 95% or around 315. If you hit those 4 reps fairly easy, then add 5 pounds to your calculated max and then start over at 80% of the new max. this way you should technically never train to failure on any day |
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Originally Posted by AKIRA
Day 2
Active Stretched Warm ups.. Cable Woodchops One Arm Kettlebell Swings Two Arm Kettlebell Swings Push Press The bar for 7 reps 95lbs for 2 sets, 6 reps 135lbs for 5 sets, 5 reps (90 sec RI) ATG Squats 135lbs for 5 reps 185lbs for 3 reps 225lbs for 5 sets, 5 reps (90 sec RI; sore from stadium run and had the pain going on) Weighted Chin Ups BW for 5 reps 45lbs for 5 sets, 5 reps (90 sec RI) HIIT, Eliptical 5 min warm up 6 sets of 20 sec sprints 5 min cool down Total Time 18 min Static Stretched Ok, if someone knows about diet - performance, chime in. I had pepperoni rolls for dinner. Bad shit, yeah. But I ate it at 7-8pm and ate all 6 of them. Needless to say, I was full the rest of the night, which was my goal. Today, I just had shit enthusiasm for being there. I was pretty strong in everything, but just not in the right mind set. When I rested my head down on my shoulder, I smelled pepperoni rolls! Anyway, push press was ok. I did a solid stance vs. my staggered stance. Nice to get some good practice. Squats were low cuz of what I already stated. I wonder if the pepperoni rolls had something to do with this pain.. No stop laughing, seriously. I shit before I went to the gym, but I had bad cramps. Even now I feel a 2nd round coming up. Perhaps shit and this pain are related. Chin ups were nice. I am liking these again. Oh yeah, when I weighed myself at the clinic I was 218.5. |
When will I learn.
Nothing like trying to get a blowjob until 3am, failing, then going to the gym after school. 
Though thats not the goal.
I know, I KNOW! My grip sucks too. I just feel 'off' with these. I also dont like how my core feels. I seriously feel like a newbie with these all of a sudden. Next, I kept thinking about my alleged girlfriend and that just made me anxious about everything. 
I got scared of the workout! I shook my head and decided to not go up to 345lbs (originally set), but to only go up 10lbs. So far so good, but the bitch jumped back into my head! 
I have 3 projects, none of which have been started nor am I excited about, so I have bigger fish to fry. Did the best I could for squats, tried to go low, but it was a struggle. However, I did what I could, and it was passable at best. 
Get it!!
It went away though. I was about to quit. I was scared!|
Originally Posted by biggfly
Get it!! |
Fucking idiot!
Might want to stay here..
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Originally Posted by Stewart20
Wait a minute....you did BW+155 on pullups for 5 sets of 3 reps???
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Originally Posted by RasPlasch
I was going to make a comment about that too! I didn't know that was physically possible.
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Originally Posted by PreMier
naturaltan and yellowmoomba(sp?) both do pullups with 90+lbs attached
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Its a typo. Its 55lbs. Damn. And I thought it was a good day. 
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Originally Posted by AKIRA
Its a typo. Its 55lbs. Damn. And I thought it was a good day. |
)
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Originally Posted by AKIRA
Thank you! Glad to see a compliment on the CORRECT amount. (put 155lbs on my last entry by mistake)
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Originally Posted by AKIRA
Ill keep at them during the cut. Its gonna be tough. Not sure Ill improve, but well see.
No straps this run around, so thats good! |
Yeah, its back
failed) failed) PR! Indeed. Fucking cardio was a snap!
So I better stay at this weight until form gets better or worse.
Hey, hey, it was my birthday for christs sake!
Yup. No excuse here. I just lost it when I got to the 5th rep on the opposing arm. In other words, I got 8 reps on the left arm, but 5 on the right.
Not sure if grip strength can improve during a cut... I was thinking today about increasing the reps, decreasing rest, and decreasing intensity. Say, 135lbs for 3 x 10 for 60 sec?
I am coming up with a scheme. Though I want to keep my high intensity, well, HIGH for the first certain lifts, I still want some metabolic work. On the other hand, I dont like doing HIIT every day... Plus, no matter how short, but effective HIIT is, it is still an extra 15-20 minutes. (2 min RI; failed)|
Originally Posted by Burner02
hola, amigo! How's life in Florida?
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Originally Posted by AKIRA
Active Stretched
Warm ups.. Oblique Planks on forearm, then hand Planks Cable Woodchop Single Legged KB RDLs SLDL using KBs Romanian Deads 135lbs for 5 reps 225lbs for 5 reps 275lbs for 5 reps (staggered grip) 335lbs for 3 sets, 5 reps (2 min RI; strapped) Good Mornings 185lbs for 2 sets, 8 reps (90 sec RI) Gorilla Hangs 1 arm Right = 12 sec then 8 sec Left = 7 sec then 5 sec 2 arm 30 sec Static Stretched Today was tough. I was light headed. Though I am fatigued from being sick and I didnt have much to each (~1K before workout), those could be reasons alone. However, my strength was missing today and form started to fuck off. Thats why GMs only had 2 sets. |
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Originally Posted by AKIRA
Current weight 208.5lbs. From 223lbs.
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Great Job!!!
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Originally Posted by natural^
I don't know if drank a lot of fluids (mainly water) but that also could contribute to being light headed. Or at least that is how it is for me. But hang in there, you'll get over your sickness and resume kicking ass
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Now though, I just dont feel like myself. Enough is enough already.
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Originally Posted by AKIRA
Heh, heh, HEYYY! I wasnt ignoring you, I just simply forgot!
Florida is good. Other than a love life, everything is better than ever. Work, school, diet is all going according to plan. Leave it to an unhealthy interpersonal life to fuck it all up. Still bouncing? |
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Originally Posted by AKIRA
Squats were tough, but I got through them. Heh, I actually used a lil anger from the fact that 3 goof offs were using the squat cage next to me for barbell curls.
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). There are so many assclowns in the gym that it keeps me laughing instead of making me angry. 
were 30 sec RI) I didnt want to use straps but I had to use the smooth bars instead of the brailed bars....am I misspelling that word?
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Originally Posted by AKIRA
Using that anger, I though today would be a snap. It was. However, i got angry again! Some fucker was using the squat cage for
FOREARM CURLS. I was pretty fucking angry. Like angry to the point that I had to think of anger management. So I simply glared at the stupid shit and waited only 2 min for him to move. Squats were easy..kind of. I mean, I couldve done another set, but what I really wanted to tackle were the lunges. Last time I did these I failed WITH rest pauses. Today I had only 1 RP and finished! |
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Originally Posted by Stewart14
these are the times when I wished that I lived closer to some of you guys, I would totally invite you all to my home gym to workout. there would be no nonsense, no bullshit, loud music and kick ass workouts whenever the hell we wanted to.
no morons clogging up equipment, no losers grunting on that 150 pound bench press set, and definitely no curling near my squat rack who knows, maybe someday.... |
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Originally Posted by Burner02
iron party at Stew's house!
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Didnt need him! 
) but my underhand left hand is weak, so it needed a workout.
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Originally Posted by AKIRA
HIIT consisted of sprints going UP the steps at the stadium. No sense going fast as hell across to the next set of steps. The fist set of steps from the ground are the only good steps to use anyhow. I could use the bleachers themselves, but if I make one mistake, I could die.
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I know I know.
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Originally Posted by AKIRA
Warm ups..
Oblique Planks Cable Torso Twists Pistols Kettle Bell Swings ATG Squats 135lbs for 3 reps 185lbs for 3 reps 225lbs for 3 reps 250lbs for 8 sets, 3 reps (30 sec RI) Marching DB Lunges 40lb DBs for 2 sets, 10 reps (30 sec RI; RPed twice) Static Stretched Squats were pretty tough. I can go up slightly...like I did. Marching DBs were crazy. Seemed like it was too hard even though the DBs werent that heavy. I can lower the DBs and get another set in... |
However, I thought, why not do this 1 4x6? Ill think about it. Rows always liked more reps though..|
Originally Posted by AKIRA
Time to switch things up a bit.
Ive had a successful failure on my diet. Meaning, Ive lost 20+lbs but I didnt get ripped AND I got weak. So I am going to increase calories a bit and add some volume. Horizontal Warm ups.. Dragon Flags Planks on ball Push up on Ball Arm Circles Bench Press 135lbs for 3 reps 205lbs for 3 reps 245lbs for 3 reps 255lbs for 4 sets, 6 reps (2 min RI) Yates Row 185lbs for 3 sets, 10 reps (90 sec RI) SkullCrushers 70+lbs for 2 sets, 10 reps (60 sec RI) EZ Bar Close Grip Curls 50+lbs for 2 sets, 10 reps (60 sec RI) Static Stretched 255lbs was pretty fucking hard, sadly admitting. I did it and I may chalk it up to my body not being accustomed to such a volume change. Lets hope, cuz Id like to go up. Yates was awesome and my arms looked great. However, I thought, why not do this 1 4x6? Ill think about it. Rows always liked more reps though..Skulls were easy, Curls were hard. Hah! The bar is maybe 15lbs but I dont know, hence the "+." |
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Originally Posted by Stewart14
and there is the reason why I never go on a cutting diet. Sure I go through spurts where I watch what I eat, but I could never bring myself to do it to the point where I was cut up like a bodybuilder, and if it meant sacrificing lots of strength, I would be pissed off.
so the bottom line is that you weigh 20 lbs less and look pretty much the same as you did 20 lbs heavier only smaller? I am going to try a prohormone cycle hopefully starting on wednesday. Have you ever given thought to it? From what I understand, the 1-andro is very mild and has little to no side effects, so even if I gained 5 lbs of muscle from it in a month, I would consider that a win at this point, considering I am going to be 35 this year. I will know if it works too, cause i've been pretty much at the same weight for like the past year now, regardless of diet changes. |
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Originally Posted by AKIRA
I know why I failed, but it is very dissatisfying. Today for example, 275lbs got me dizzy?
Ive faced failure before and survived, so I suppose this is ok. It really made me think of things differently though. Meaning the 'how much volume is too much volume?' debate. I got my size from a lot of volume and Ive stayed away from those workouts for years now. It may be time to revisit it while still sticking to a movement base. As far as prohormone goes, Id love to. However two things hold me back. One, my right jaw is deformed. It is literally growing faster than my left side. It is a possible hormonal problem. "Your pituitary gland is sending GH to this receptor and we dont know why. Do you take steroids?" Its pretty scary cuz I feel that it could get worse. They checked for tumors, but I have none, thank Christ. Theyve also said that it should stop growing at some point, but it hasnt yet. I cannot even bite my fingernails. Secondly, I have panic disorder. I suffer from frequent panic attacks....err, well I used to. Now that I am in college, I dont have them anymore. I have a stressful major and the girl problems never go away, so stress is the same as its always been, maybe even worse, but I dont want to chance it. |
) Lot of excuses for today. Wasnt 100%, but when am I? Try again next time.