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K.i.s.s.

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Posted by: AKIRA

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

Conventional Deadlifts
135lbs for 5 reps
225lbs for 5 reps
245lbs for 4 reps
285lbs for 4 sets, 6 reps (2 min RI)

Good Mornings
160lbs for 3 sets, 10 reps (90 sec RI)

45 degree Calf Press
130lbs for 8 reps
200lbs for 2 sets, 10 reps (60 sec RI)

Static Stretched


Wow. I had an exam today (summer school) and I got up extra early to study more on top of going to bed late last night. Needless to say, I did good on the exam, bad on my cardio.

I had to take a few breaths during my dead reps. I will have to keep this the same for next time.

Same with GMs, although I needed more oxygen!

Calves were ok. Can go up.


Posted by: AKIRA

Warm ups..
Planks on ball
Cable Woodchops
Push ups on ball

Barbell Bench Press
135lbs for 3 reps
205lbs for 3 reps
225lbs for 3 reps
265lbs for 4 sets, 6 reps (2 min RI; failed last set A G A I N)

Yates Row
135lbs for 5 reps
200lbs for 3 sets, 10 reps (90 sec RI; needed to cheat!)

Skullcrushers
85lbs+ for 2 sets, 10 reps (60 sec RI)

EZ Bar Curls
55lbs+ for 2 sets, 10 reps (60 sec RI)

Streeeeeeeetched


I am at a loss. I came in 100%. Energized, fed, no room for excuses here. The first set felt fucking HEAVY?! Really, I know I am going for 9 total reps to 24, but Ive increased my calories around 500 and I still cant finish this? My max was 365lbs and it MAY be 315lbs now since the cut... How long will it take to get some strength back?!!?!?

Yates was a bitch too. Though I went up, I felt some burns in my biceps that were rendering me useless. I had to stand straight up twice and the last 2 reps were horrible.

Skullcrushers were fine. They were always good to me. Biceps were better, only cuz I used a closer grip. The Yates grip is wider than this, so it makes sense to do something different.

I was going to do HIIT, but I was tired, not from calories but from being agitated. I was depressed! Oh, and this is all on WHEY and a new comer called ZMA. Yeah, this shit does NOTHING to me in terms of strength. Not buying this again.


Posted by: Stewart14

did you really expect anything from ZMA besides maybe not getting a cold from the extra zinc in your diet?

shit is the most overhyped product EVER.


Posted by: AKIRA

I remembered that from years ago, yet I keep seeing it come up in certain threads. I read some more about it and did NOT read bullshit declarations. I started to think that it was a dilemma like the Soy scare. They thought Soy was bad for men when it really isnt..? Thats what I thought happened to ZMA. But no. Its confirmed. It sucks.


Posted by: AKIRA

Warm ups..
Oblique Planks
Planks w/leg extended
Crawl Outs (is that it?)
Hip Mobility Work

Rack Pulls
The bar for feel
135lbs for 2 sets, 5 reps
185lbs for 5 reps
245lbs for 5 reps
315lbs for 4 sets, 6 reps (2 min RI; DOH grip used on first 2 sets)

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

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

Static Stretched


Looked up some hip work and will start to add them in. This is the 2nd time Ive done deadlifts in a week, but I didnt bother logging the other one cuz it was on my vacation.

Rack Pulls are, obviously, easy. Less movement, but I love them. I know I can do heavier numbers again! However, my grip started to take a shit early. Kind of unexpected really. I switched to staggered to maintain grip work.

Good Mornings went down cuz of some uncomfortable pain in the center top of my asscrack. Feels like I sat on a hard tennis ball. Didnt want to take chances so I lowered the weight. Pain never happens during movement of any exercise.

Seated calf was easy so I added another set and decreased the time.


Posted by: AKIRA

Warm ups..
Dragon Flags
Rope Crunches w/obliques
Arm Circles

Flat DB Press
55lb DBs for 6 reps
70lb DBs for 6 reps
105lb DBs for 4 sets, 6 reps (2 min RI)

Yates Row
135lbs for 6 reps
185lbs for 5 reps
225lbs for 4 sets, 6 reps (2 min RI)

SkullCrushers w/EZ bar
90+lbs for 2 sets, 10 reps (60 sec RI)

Curls w/EZ bar
70+lbs for 2 sets, 10 reps (60 sec RI; RPs!)

HIIT, Eliptical
5 min warm up
20 sec horrible sprints
5 min cool down


DITCHED BARBELL BENCH. Seriously, fuck it. I am through feeling shitty and I miss DBs. I can go up fo' sho.'

Ok well I dont miss the barbell completely. Yates were wonderful. Notice how I adjusted the volume? I dont know why I never did. In any case, this was easy. I started to feel slight fatigue, but I was never out of breath. 235lbs?

Skulls were good. Can go up slightly. Curls were a bitch. I expected it. This weight should remain.

HIIT was a bitch today. I dont understand it, I was fine...up until I got to isolations actually. I was running out of breath during 1 join movements?! Say what??? Anyway, god knows why my sprints sucked. I was winded, sure, but I wasnt really sprinting. I was doing the best I could...maybe a little less.


Posted by: AKIRA

Warm ups..
Cable Wood Chops
Kettle Bell Swings

ATG Squats
185lbs for 5 reps
225lbs for 5 reps
245lbs for 3 reps
270lbs for 4 sets, 6 reps (2 min RI)

Marching DB Lunges
40lb DBs for 3 sets, 10 reps (90 sec RI; 2 RPs)

45 degree Calf Press
100lbs for 2 sets, 10 reps (60 sec RI)

Pereoneals Flexes
25lbs for 2 sets, 10 reps (60 sec RI)

Static Stretched


Squats were better. Ill bet its cuz of the raising of calories. I think I am going too high. Either way, good workout.

Lunges were tough, but I think they were better. I dont know how many RPs I had last time, but I want to say I had 3.

Calves were calves. I think I got confused with "Calf Press." The machine I used is a pressing, but so is the seated one.


Posted by: AKIRA

Warm ups..
Planks w/leg abducted
Cable Torso Twists

Weighted Chin Ups
BW for 2 sets, 5 reps
55lbs for 4 sets, 6 reps (2 min RI)

Standing OH BB Press
95lbs for 5 reps
155lbs for 4 sets, 6 reps (2 min RI)

Reverse EZ-bar Curls
50lb bar for 10 reps (too easy)
60lb bar for 2 sets, 10 reps (60 sec RI)

Dips
BW for 2 sets, 10 reps (60 sec RI)

Static Stretched


The compounds will have to be duplicated next time. Vertical days are always a bitch, even if they are enjoyable. Neither one of these exercises were really, really tough, but Id rather make them cake before moving on.

Reverse curls were...ohh, god dammit. I thought I started off with a 20lb bar, then I thought "no fucking way did I start with 20lbs...it mustve been 40lbs." So I increased it to 50 and..uhh, fuck it. I just need to go to 60lbs.

Dips are easier now. I can add weight.


Posted by: AKIRA

Warm ups..
Bridges w/ leg extended
Oblique Planks on hands
Single Legged RDLs
Hip Mobility

Rack Deads
135lbs for 5 reps
225lbs for 5 reps
275lbs for 3 reps
340lbs for 4 sets, 6 reps (2 min RI; staggered grip)

Good Mornings
155lbs for 8 reps
145lbs for 2 sets, 10 reps (90 sec RI)

Seated Calf
1 plate + 10lbs on each side for 2 sets, 10 reps (60 sec RI)

Lots of stretching


Not much to say about today. Everything went well. I can go up everywhere. GMs I keep teeter tottering with the idea of going heavy with less reps or vice versa.


Posted by: AKIRA

Warm ups..
Rope Crunches (they were heavy this time, oooooooh)
Arm Circles
Push up on ball

Flat DB Press
55lb DBs for 5 reps
75lb DBs for 5 reps
115lb DBs for 4 sets, 6 reps (2 min RI)

Yates Row
135lbs for 5 reps
185lbs for 5 reps
235lbs for 4 sets, 6 reps (2 min RI)

SkullCrushers
95+lbs for 2 sets, 10 reps (60 sec RI)

EZ Bar Curls
70+lbs for 2 sets, 10 reps (60 sec RI)

Static Stretched


Ive run out of protein so todays workout was fueled by a Lean Body RTD. I must say it wasnt too bad.

The presses were kind of hard, but i think I can go up to 120lbs.

The yates were easy! I read back and said I fatigued with 225lbs. I didnt here!

Skulls were actually hard. Keep this weight. Curls were better. 75lbs here I come.


Posted by: AKIRA

Warm ups..
Planks for 30 sec then extended leg each 15 sec thereafter
Oblique Planks
Pistols

ATG Squats
135lbs for 6 reps
225lbs for 2 sets, 5 reps
275lbs for 4 sets, 6 reps (2 min RI; last 2 sets had 5 reps !)

Kettle Bell Side Lunges
BW for 10 steps ~9lbs
4kg for 12 steps ~13lbs
6kg for 12 steps ~18lbs
8kg for 2 sets, 12 steps ~23lbs (60 sec RI for all of these)

45 Degree Calf Press
130lbs for 3 sets, 10 reps (60 sec RI)

Static Stretched


Ok, what the fuck, I got HUNGRY when I stepped into the gym. Now, i ate less than 3 hours before, granted, it was just under 500 cal. but this was terrible. I got wobbly, dizzy, weak. I was pissed.

I decided to throw in a variation. Lets face it, Ive been doing regular styled lunges for over 2 years now. Shit, longer! I have to change this.

Calves were calves.


Posted by: AKIRA

Warm ups..
High Face Pulls

Weighted Chin Ups
BW for 2 sets, 5 reps
55lbs for 4 sets, 6 reps (2 min RI)

Standing OH BB Press
95lbs for 2 sets, 5 reps
155lbs for 4 sets, 6 reps (2 min RI)

Reverse EZ Bar Curls
60lb bar for 2 sets, 10 reps (60 sec RI)

Weighted Dips (tricep dominated)
20lbs for 2 sets, 10 reps (60 sec RI)

Static Stretched


Today was pretty good. A little boring though. I hardly sweat, so obviously I can go up.

Not much else to say other than my dick is larger than yours.


Posted by: AKIRA

Warm ups..
Planks on ball and bosu
Oblique planks on Bosu
Single Legged RDLs

Rack Deads
225lbs for 2 sets, 5 reps
275lbs for 3 reps
315lbs for 3 reps (all DOH grip)
350lbs for 4 sets, 6 reps (2 min RI; staggered grip)

Good Mornings
150lbs for 3 sets, 10 reps (90 sec RI)

Seated Calf
1 plate + 15lbs on each side for 2 sets, 10 reps (60 sec RI)

Hip Mobility

Static Stretched


I want to keep this rack weight BUT I want to add plates to the floor to raise my knees. This rack is as low as it goes, but without increasing intensity, I want to alter the ROM. OOOOOOooooooooo

GMs were tiring. I actually prefer staying here.

Calves can go up, bitch.


Posted by: AKIRA

Warm ups..
Dragon Flags
Rope Crunches
Push up into Row

Flat DB Press
55lb DBs for 5 reps
75lb DBs for 5 reps
120lb DBs for 4 sets, 5 reps (2 min)

Yates Row
135lbs for 5 reps
185lbs for 5 reps
245lbs for 4 sets, 6 reps (2 min RI)

Skullcrushers
95+lbs for 2 sets, 10 reps (60 sec RI)

EZ Curl Bar
75+lbs for 2 sets, 10 reps (60 sec RI)

Static Stretched


Strong day, but not perfect. I want EVERYTHING to remain.

The Push up into Row core workout that I did was a bitch. Its been a while since Ive struggled with one of these. I did Dumbells and Kettlebells and I felt unstable on both. I felt that the DBs would roll and I felt the KBs would tip.


Posted by: AKIRA

Warm ups..
Planks on ball and bosu
Oblique planks on Bosu
Single Legged RDLs

Rack Deads standing on a plate
225lbs for 2 sets, 5 reps
275lbs for 3 reps
315lbs for 3 reps (all DOH grip)
350lbs for 4 sets, 6 reps (2 min RI; staggered grip)

Good Mornings
150lbs for 3 sets, 10 reps (90 sec RI)

HIIT, Eliptical

Static Stretched


Ok, I have been eating like shit the last week and a half. With Finals and no gym hours, low money and huge hard ons, this is a bitch. It hasnt been horrible, but yesterday was.

Baby Back Ribs
Chicken Parmesan w/ritoni pasta
Cookies

Nice to know I myself cooked it all. I was able to make some compensations like low fat stuff here and there, but theres no getting around ribs' fat.

Anyway, the calories helped me supply a caffeine free workout. Not bad looking back. The racks were the same as last week only i stood on 2 45lb plates for a larger ROM. Wasnt that much different.

GMs I did end up doing RPs with..

I skipped calves cuz I ran around and up/down the stadium yesterday.

Easing back into cardio as I have been feeling like Fat Albert.


Posted by: AKIRA

Warm ups..
Planks on ball
Various Oblique Planks
KB Swings

ATG Squats
185lbs for 5 reps
225lbs for 5 reps
275lbs for 4 sets, 6 reps (2 min RI; gave up after the 5th rep RPed and fired it out)

Side Lunges
10kg KBs for 3 sets, 14 steps (60 sec RI; ~22lbs)

Static Stretched (ow, hamstrings!)


Who knows what happened with the squats. I stood there, after my 5th rep and took some breaths, but I got worse. I rested for 30 sec and got the last rep. Yay.

Side Lunges were 2 more steps than last week's. I typed the incorrect amount last time. Either way, I will go up in weight and go down in volume.

Weird thing about me (although, it may be universal), when I become winded, I actually get worse before I get better. For example, if I rack a weight after a set of whatever, I may be panting, but after 30 sec of breathing, I start to breathe HARDER. I thought that maybe the breaths I was taking immediately after the set werent 'functional,' so I would take deeper breaths and concentrate on inspiration/expiration. Makes no difference.


Posted by: AKIRA

Static Stretched Quads

Warm ups..
Rope Crunches
Push up into Row

Flat DB Press
60lb DBs for 2 sets, 5 reps
85lb DBs for 5 reps
125lb DBs for 4 sets, 6 reps (2 min RI; failed last set @ 4th rep even after a RP)

Yates Row
225lbs for 5 reps
245lbs for 4 sets, 6 reps (2 min RI)

SkullCrushers
95+lbs for 2 sets, 10 reps (60 sec RI; had a FP on the last rep)

EZ Bar Curls
75+lbs for 2 sets, 10 reps (60 sec RI; still had to do RPs)

Static Stretched


I went ahead and increased the DBs to 125lbs. I loved it. Finally started sweating again. Thank you Mr. Smiley. Of course, I will stay at this weight until completed.

Yates was a different story. Piece of cake. Time to go up.

The skulls and curls went down, but who cares.


Posted by: AKIRA

HIIT, Eliptical

It was awesome.


Posted by: AKIRA

Warm ups..
Single Legged RDLs

Rack Deadlifts
225lbs for 2 sets, 5 reps
275lbs for 5 reps
315lbs for 5 reps (all were DOH grip)
355lbs for 4 sets, 6 reps (2 min RI; staggered grip)

Grip Work

Static Stretched


Ok, even though my grip was staggered, my left hand was being a bitch as usual. I racked the weight and adjusted my grip for 2-3 seconds and still it kept slipping.

The Grip work was thrown in to compensate it, but I did skip GMs. I was pretty worn out today, so I didnt really want to push my luck.


Posted by: AKIRA

Warm Ups..
Oblique Planks
Unilateral One Arm Pulls

Weighted Chin Ups
BW for 2 sets, 5 reps
60lbs for 4 sets, 6 reps (2 min RI; needed RP on last reps)

Standing OH BB Press
95lbs for 5 reps
160lbs for 4 sets, 6 reps (2 min RI)

Reverse EZ Bar Curls
70lb bar for 2 sets, 10 reps (60 sec RI)

Weighted Dips
25lbs for 2 sets, 10 reps (60 sec RI)

Grip Work

Static Stretched

HIIT Eliptical (177 HR)


Pullups couldve been better if it was concentrated on more. My breathing was at fault.

Surprisingly, it didnt hinder my shoulder presses. This is the WORST when it comes to breathing.

Reverses were easy. This is rather odd. Dips were as expected, easy.

Need more grip strength.


Posted by: AKIRA

Warm ups..
Rope Wood Chops (or I mean cable)
KB Swings
Hip Mobility

ATG Squats
185lbs for 5 reps
225lbs for 5 reps
275lbs for 4 sets, 6 reps (2 min RI)

Side Lunges
8kg for 10 steps
14kg for 3 sets, 16 steps (90 sec RI)

Static Stretched


Yay! I finally accomplished what I always should have!

I am thinking of switching this order for next time.


Posted by: AKIRA

Warm ups..
Dragon Flags
Arm Circles
Push up on ball and feet on bosu

Flat DB Press
65lb DBs for 5 reps
85lb DBs for 5 reps
125lb DBs for 4 sets, 6 reps (2 min RI)

Yates Row
205lbs for 5 reps
255lbs for 4 sets, 6 reps (2 min RI)

SkullCrushers
90+lbs for 2 sets, 10 reps (60 sec RI)

EZ Curl Bar
70+lbs for 2 sets, 10 reps (60 sec RI)

Static Stretched

Walked for 20 min to get my car


Flat presses were tough, but as you can see, I accomplished it twice in a row. 130?

Yates was off. Go to 250lbs

Skulls and Curls were the same, but I didnt fail on Skulls.


Posted by: AKIRA

Warm ups..
Single Legged BB RDLs

Rack Deadlifts
135lbs for 5 reps
225lbs for 5 reps
275lbs for 5 reps
315lbs for 5 reps
365lbs for 5 sets, 5 reps (2 min RI; strapped)

Static Stretched


Ran out of time today.


Posted by: AKIRA

I did do a Vertical before I did the hamstrings, but it was a workout done right after a cold, so it was really an active recovery..

Warm ups..
Cable Crunches
Arm Circles
Push Up on ball

Flat DB Press
65lb DBs for 5 reps
85lb DBs for 5 reps
130lb DBs for 3 sets, 5 reps
130lb DBs for 2 sets, 3 reps (2 min RI; failed attempts of 5 sets)

Yates Row
185lbs for 5 reps
250lbs for 5 sets, 5 reps (2 min RI)

Cable Push Downs
160lbs for 10 reps
165lbs for 10 reps

Negative One Arm Cable Curls
60lbs for 10 reps, 5 sec negatives

Static Stretched


Wasnt feeling up to snuff today. No real motivation. I will do everything again next time, however will go up to 255lbs for Yates.


Posted by: AKIRA

Warm ups..
Single Arm KB Swings
KB Swings

KB Side Lunges
10kg for 10 steps
18kg for 5 sets, 10 steps (2 min RI)

ATG Squats
225lbs for 5 sets, 5 reps (90 sec RI)

Static Stretched


Switched order and may keep it up. Hard to do in the afternoon hours.

Skipped calves cuz of shin pain.


Posted by: AKIRA

Warm ups..
Pendelums
Oblique Planks

Weighted Close Grip Chin Ups
BW for 2 sets, 5 reps
65lbs for 5 sets, 5 reps (2 min RI)

Standing OH BB Press
85lbs for 2 sets, 5 reps
165lbs for 5 sets, 5 reps (2 min RI)

Reverse EZ bar Curls
80lbs for 2 sets, 10 reps (60 sec RI)

Weighted Dips
35lbs for 2 sets, 10 reps (60 sec RI)

Static Stretched


Today went ok. I ended up slowing my last set of chins down to get a full rom and what do ya know, I started to need RPs.

OH BB Press was ok. I want to stay here.

Reverse curls were weird. One, I am sore in the muscle used primarily for this exercise. Two, regardless of that, I am just as strong with reverse's than I am with regular curls? How can this be?

Dips were kind of scary. I dont think I want to continue this..


Posted by: AKIRA

Warm ups..
Various planks
Single Legged KB RDLs

Rack Deadlifts
225lbs for 2 sets, 5 reps
315lbs for 5 reps
375lbs for 5 sets, 5 reps (2 min RI; first 2 sets werent strapped)

Good Mornings
155lbs for 3 sets, 10 reps (90 sec RI)

Seated Calf Press
120lbs for 10 reps
150lbs for 3 sets, 10 reps (60 sec RI)

Static Stretched


Today was pretty easy. Everything can go up.


Posted by: Stewart14

Quote:
Originally Posted by AKIRA View Post
Warm ups..
Various planks
Single Legged KB RDLs

Rack Deadlifts
225lbs for 2 sets, 5 reps
315lbs for 5 reps
375lbs for 5 sets, 5 reps (2 min RI; first 2 sets werent strapped)

Good Mornings
155lbs for 3 sets, 10 reps (90 sec RI)

Seated Calf Press
120lbs for 10 reps
150lbs for 3 sets, 10 reps (60 sec RI)

Static Stretched


Today was pretty easy. Everything can go up.
where are you setting up the bar for your rack deads? I ask because technically, the point of a rack deadlift, I believe, is to minimize the legs and target the lower back more. I would guess that if you could do a partial deadlift from a deficit (ie, standing on plates and only going half way up) you would really target your hammies more.


Posted by: AKIRA

I was standing on plates. Not today though. I am actually trying to make my lower back strong for when I go back to Conventionals. For the time being though, its nice to move heavy weight. Though, Ill like it more when I get to 400.


Posted by: AKIRA

Warm ups..
Rope Crunches
Rope Wood Chops
Arm Circles

Flat DB Press
65lb DBs for 2 sets, 5 reps
95lb DBs for 5 reps
130lb DBs for 5 sets, 5 reps (2 min RI; last set failed after 3rd rep)

Yates Row
185lbs for 5 reps
255lbs for 5 sets, 5 reps (2 min RI)

Skullcrushers
95+lbs for 2 sets, 10 reps (60 sec RI)

EZ Bar Curls
75+lbs for 2 sets, 10 reps (60 sec RI; RPs)

Static Stretched


Improvement on DB presses! Almost can get it.

Yates took 1-2 sets to get into. This weight should remain.

Skulls were ok. Can go up 5 lbs. Curls were of a different grip. Ok, its confirmed, I can reverse curl more than regular.


Posted by: AKIRA

Warm ups..
Planks
Hip Mobility
KB Swings

Side Lunges
10kg KB for 5 reps
20kg for 5 sets, 5 reps (2 min RI)

ATG Squats
235lbs for 5 sets, 5 reps (90 sec RI)

Seated Calf
1 plate on each side for 3 sets, 10 reps (45 sec RI)

Static Stretched


God dammit, I forgot I wanted to switch some quad dominant and hamstring dominant moves up with my lower days. With the gym closing for 9 days coming up, its pointless to do it now.

Side Lunges were kind of a bitch on my left leg. More so flexibility + core, but thats what I am aiming for.

Squats were fine. In fact after set 3, I wanted to go up.

Calves couldve gone up. Suck it.


Posted by: AKIRA

No warm ups

Weighted Chin Ups
Wide grip BW for 4 reps
Chins for 2 sets, 5 reps
65lbs for 5 sets, 5 reps (2 min RI: needed an RP on the last?)

Standing OH BB Press
95lbs for 5 reps
165lbs for 5 sets, 5 reps (2 min RI: failed on last set at 3?)

Reverse EZ Bar Curls
80lbs for 2 sets, 10 reps (60 sec RI)

Rope Cable Pushdowns
130lbs for 2 sets, 10 reps (60 sec RI)

Static Stretched


Today wasnt good. Hah! It just wasnt. I shouldve excelled everywhere or at least finished. I knew when I got to curls I was fucked. Sure, I finished, but it was tough as nails.

Cant all have winners huh.


Posted by: Double D

ATG squats kill me these days! I think its just poor flexibility! But whats up brother?


Posted by: AKIRA

Long time no see! YOU are having flexibility problems?!


Posted by: AKIRA

I did NOT leave out Hams. I basically used them when trying to help move this girl out of her apartment.

Warm ups..
Rope Crunches w/isometrics
Arm Circles

Flat DB Press
65lb DBs for 8 reps
85lb DBs for 5 reps
130lb DBs for 5 sets, 5 reps (2 min RI; PR)

Yates Row
135lbs for 5 reps
225lbs for 5 reps
255lbs for 5 sets, 5 reps (2 min RI)

Ran out of time..


So I finally finished the 5x5! Thats the cap of this gym's DBs, so I can do this again (maybe) or go to Inclines.

Yates should still remain. I just dont like my form.


Posted by: Double D

Quote:
Originally Posted by AKIRA View Post
Long time no see! YOU are having flexibility problems?!
My flexibility has not been so good for the past 2 years. Its just me getting in a big ass hurry and not stretching. I used to have clients right after my workouts so it was lift and go. I didnt have the time to stretch, but recently I have made sure to change that!


Posted by: Double D

Kinda bad, but can you tell me what you mean by Yates row?

And those DB presses are very strong!


Posted by: Burner02

Been a while since been in here...wassup, amigo!
How's things? You still in school?


Posted by: AKIRA

Presenting an Undulating Program

This is an altered cut and paste from Cowpimps sticky.

Monday – Upper:
Overhead Press
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

DB Flat Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

DB Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Wednesday – Lower:
Squats
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Good Mornings
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Calves
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Friday – Upper
Bench Press
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Yates' Rows
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Sunday – Lower:
Deadlifts
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Lunges
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Calves
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


I will adjust some rests and maybe 1-2 exercises, but this is what I am going to do.


Posted by: AKIRA

Quote:
Originally Posted by Malley View Post
Kinda bad, but can you tell me what you mean by Yates row?

And those DB presses are very strong!
Didnt see you there.

Quote:
Originally Posted by Burner's awesome post View Post
Been a while since been in here...wassup, amigo!
How's things? You still in school?
Yeah I am still in school. Starts back up next Monday. Yay. How are you doing?


Posted by: Double D

Oh ya, duh! I like those!


Posted by: AKIRA

Warm ups..
Planks
Oblique Planks
Cable Woodchops

OH BB Press
The bar for 10 reps
65lbs for 10 reps
95lbs for 10 reps
135lbs for 2 sets, 5 reps
170lbs for 8 sets, 3 reps (75 sec RI)

Weighted Chin Ups
BW for 2 sets, 3 reps
70lbs for 8 sets, 3 reps (75 sec RI; form got shorter on last 2 sets)

Flat DB Press
75lb DBs for 4 sets, 10 reps (45 sec RI)

DB Rows
75lb DBs for 4 sets, 10 reps (45 sec RI; needed 2 RPs on very last movement)

Static Stretched


Mother of christ. I left nauseous. Dizzy. Sweaty. Horny. Wow, have I gotten out of shape when it comes to lower rests. This program is pretty fucking brutal.

OHs were the easiest, but I started to lose wind and with that, form. I may be able to go up.

Chins will stay. Full ROM.

Flat DBs can go up.

DB Rows...now here is where I was getting really fucked. My god, I used to rock these. Seriously, this was my bread and butter. Not anymore. Gonna have to stay with 75lbs!


Posted by: AKIRA

Warm ups..
Hip mobility
BW Squats

ATG Squats
135lbs for 10 reps
185lbs for 5 reps
245lbs for 8 sets, 3 reps (75 sec RI)

Good Mornings
135lbs for 4 sets, 10 reps (45 sec RI)

Calf Press
180lbs for 4 sets, 10 reps (30 sec RI; RP was needed!)

Static Stretched


Squats were easy. GMs were tough.

Calves were burn city. Really gonna hurt tomorrow.


Posted by: Burner02

is your strength going up with those 8 sets of 3?


Posted by: AKIRA

I just started this so I dont know. Looking back at Cowpimp's sticky, I am in there asking questions about Linear periodization. Somehow I got in the same rut again, so thats why I switched to Undulating. Next week Ill do a different volume template.

When I did 8x3 before, I used 30 sec rests. Now I do 75 sec rests. That means I can lift heavier, gets some reps in, and have more time to recover.


Posted by: AKIRA

Warm ups..
Rope Crunches
Arm Circles

Bench Press
135lbs for 10 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
275lbs for 8 sets, 3 reps (75 sec RI)

Yates Row
225lbs for 5 reps
255lbs for 8 sets, 3 reps (75 sec RI)

Close Grip Bench Press
155lbs for 4 sets, 10 reps (45 sec RI; FAILED! Needed 2 RPs!) What?!

Extra Wide Grip Lat Pulldowns
130lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched


Bench Press was kind of..easy.

Yates was too easy.

Close Grip was embarrassing.

Lats were ok.

Fuck.
You.


Posted by: Double D

Dude you cant expect to be strong with CG's after regular benching!


Posted by: Burner02

Quote:
Originally Posted by AKIRA View Post
Close Grip was embarrassing.
Wuss!

Quote:
Originally Posted by AKIRA View Post
Fuck.
You.
You're welcome!


Lookin' good, amigo.
Gonna try the push press on mil press tomorrow.


Posted by: AKIRA

I tried push presses for maybe 3 weeks. Dont remember why I stopped. I think it didnt fit with my program.

My close grips used to be 245lbs!! I used to be so great! And this was AFTER I did some sort of HIGH VOLUME CHEST WORKOUT!


Posted by: AKIRA

...oh but it wasnt with 45 sec RIs. <whew>


Posted by: Burner02

something changed? Did you change diet? Hurt something and taking a while for it to fully recover?
I hate the catch phrase...but I'll still ues it:
It is what it is.
You'll get it back and beyond. Don't do what I do..and keep telling yousef that how USED to be able to do this...'cause its counter productive. Do with what you have now...and move forward.


Posted by: AKIRA

Warm ups..
Planks w/leg extension
Cable Torso Twists
Single Legged BB RDLs

Conventional Deadlifts
135lbs for 5 reps
205lbs for 5 reps
225lbs for 3 reps
315lbs for 8 sets, 3 reps (75 sec RI)

Side Lunges
6kg for 4 sets, 10 reps (45 sec)

Seated Calf
1 plate on each side for 4 sets, 10 reps (35 sec RI)

Static Stretched


Return of the King. Me.
Conventionals return as well. These havent been done in quite some time, so it may not have been wise to do 315lbs but it was ok. It seemed easy, but form was off and grip had to go to staggered after the first DOH set.

Side Lunges were, umm, embarrassing. 6kg looked like 2 beach sand buckets children use to make castles. However, I was winded. This is basically 80 movements.

Calves were calves.


Posted by: AKIRA

Quote:
Originally Posted by Burner02 View Post
something changed? Did you change diet? Hurt something and taking a while for it to fully recover?
I hate the catch phrase...but I'll still ues it:
It is what it is.
You'll get it back and beyond. Don't do what I do..and keep telling yousef that how USED to be able to do this...'cause its counter productive. Do with what you have now...and move forward.
I hear ya and its good advice.

Close Grips used to be done with like 2 min rests. I never used to time my rests, so it may have been longer. So 45 sec RIs is still bad, but Ill get it back.


Posted by: AKIRA

Warm ups..
Rope Crunches

Standing OH BB Press
The bar for 10 reps
65lbs for 5 reps
105lbs for 3 sets, 12 reps (30 sec RI)

Chin Ups
BW for 3 sets, 12 reps (30 sec RI; FAILED last set!)

Flat DB Press
90lb DBs for 5 sets, 5 reps (75 sec RI)

DB Row
90lb DBs for 5 sets, 5 reps (75 sec RI)

Static Stretched


Ok, OHs were hard! Fuck it, everything was kinda hard today. Chins being the hardest. I RPed 3-4 times and got to 9 reps. Easiest was the 5x5 shit. They can both go up.


Posted by: AKIRA

Warm ups..
Rope Oblique Crunches
Cable Twists
KB Swings

ATG Squats
135lbs for 6 reps
185lbs for 3 sets, 12 reps (30 sec RI; RPed in the 3rd set!)

Good Mornings
185lbs for 5 sets, 5 reps (75 sec RI)

Calf Press
100lbs for 5 reps
200lbs for 5 sets, 5 reps (30 sec RI)

Static Stretched

Cried


Holy jesus and all that is holy....

Do you know how hard today was? Everything was hard across the board. I almost passed out in traffic on my motorcycle.

Hard day. I am depressed and hung over, so I will do this again.


Posted by: Double D

Are you kinda afraid of good mornings?


Posted by: AKIRA

Cuz its light? Really, this was hard after the squats. Ive never gone very heavy with GMs though.


Posted by: Burner02

...they scare me...just seems a quick way to hurting yourself...isn't a SLDL just as good?


Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
...they scare me...just seems a quick way to hurting yourself...isn't a SLDL just as good?
I'm not sure about the effectiveness, but I find SLDLs harder on the lower back than GMs. Form perhaps?


Posted by: Burner02

hmm...may just have to lift outside the box...ant try them some time then...


Posted by: AKIRA

Warm ups..
Dragon Flags
Push up on ball w/leg extended
Arm Circles

Bench Press
135lbs for 2 sets, X reps
185lbs for 3 sets, 12 reps (30 sec RI; 3rd set needed 4-5 RPs!)

Yates Row
135lbs for 3 sets, 12 reps (30 sec RI)

Close Grip Bench Press
225lbs for 5 sets, 5 reps (75 sec RI; reps went like this: 5, 5, 4, 4, 4, 3)

Wide Lat Pulldown
203.3lbs for 5 sets, 5 reps (75 sec RI)

Static Stretched


Wow. Bench was...yea, it was expected to be bad. Not this bad though. Talk about not being built for this.

Yates was too easy. But this makes me wonder what too easy is with HIGH reps. I think adding 10-20lbs is multiplied like a mofo with higher reps. Might not be a good idea to add 20lbs. 15?

Close Grip was expected to be bad. Not this bad god dammit! 205lbs

Lat Pulldowns were fine.


Posted by: AKIRA

Warm ups..
Hip Mobility
Single Legged BB RDLs

Conventional Deads
135lbs for 6 reps
185lbs for 3 sets, 12 reps (30 sec RI; failed)

Side Lunges
10kg KBs for 6 steps
18kg KBs for 5 sets, 5 steps (75 sec RI)

Seated Calf
1 plate + 25lbs for 5 sets, 5 reps (45 sec RI)

Static Stretched


Ok, I am NOT going to do that high volume for deads. Well, dammit, its nice to switch it up, but I had so many RPs and said fuck it at the 10th rep. My back was getting sore, so obviosuly it was recruited more so than it should.

Side Lunges were hard to keep up with. I almost quit, but after failing the deads, I had to finish.

Calves were kinda tough. Liked it.


Posted by: AKIRA

Warm ups..
Stability Ball Alternating Step Offs
3-point Push Ups
Arm Circles

Standing OH BB Press
95lbs for 2 sets, 5 reps
145lbs for 4 sets, 6 reps (60 sec RI; failed at 3rd rep)

Weighted Chin Ups
25lbs for 4 sets, 6 reps (60 sec RI)

Flat DB Press
90lb DBs for 5 sets, 8 reps (60 sec RI)

DB Row
90lb DBs for 5 sets, 8 reps (60 sec RI)

Static Stretched


Breathing was, once again, the culprit in the OHs. Some days I got it, but most days I am fucked.

Chin ups were ok, started to slow, but I can go up.

Flats too, I can go up.

DB Rows. Man, what the fuck happened? This was a bitch! I think it is cuz there is more total work time since I am doing it one arm at a time.


Posted by: Triple Threat

Quote:
Originally Posted by AKIRA View Post
Ok, I am NOT going to do that high volume for deads. Well, dammit, its nice to switch it up, but I had so many RPs and said fuck it at the 10th rep. My back was getting sore, so obviosuly it was recruited more so than it should.
I'm not a fan of high rep DLs either. It's so easy to lose good form when tired, and if you're lifting any significant weight, it's asking for back trouble.


Posted by: AKIRA

Warm ups..
Planks
Stability Ball Alternating Step Offs
KB Swings
Hip Mobility

ATG Squats
135lbs for 5 reps
245lbs for 4 sets, 6 reps (60 sec RI)

Good Mornings
115lbs for 5 sets, 8 reps (60 sec RI)

Calf Press
140lbs for 5 reps
210lbs for 4 sets, 8 reps (60 sec RI)

Static Stretched


Today was a little tough for how early is was. I was winded throughout the squats but they did feel easy.

GMs were too easy, but it was nice.

Calves wouldve gone to 5 sets, but I got more physical work in 50 minutes.


Posted by: AKIRA

Quote:
Originally Posted by Triple Threat View Post
I'm not a fan of high rep DLs either. It's so easy to lose good form when tired, and if you're lifting any significant weight, it's asking for back trouble.
Agreed 100%

I will do a little tweaking of this program when the whole thing is repeated. Its originally written for what appears to be hypertrophy.


Posted by: AKIRA

Warm ups..
3 point push ups
Choppers
Arm Circles

Bench Press
135lbs for 2 sets, 6 reps
225lbs for 4 sets, 6 reps (60 sec RI)

Yates Row
135lbs for 6 reps
225lbs for 4 sets, 6 reps (60 sec RI)

Close Grip Bench Press
185lbs for 5 sets, 8, 8, 8, 4-6, 4-5 reps (60 sec RI; failed)

Wide Grip Pulldowns
190lbs for 5 sets, 8, 8, 8, 8, 5-8 reps (60 sec RI; failed)

Static Stretched

Self Myofascial Release


Guess what? Those light weighted GMs has killed my lower back. Its as stiff as my dick when I watch older clips of Jenna Jameson. I dont know if it hindered me directly, but I am sure in bad shape.

Bench went fine along with Rows, but it was kinda tough. I dont mind it though as my tweaking will begin after the last workout.

Close grip was a failure. I did RPs, but its tough with bench presses. Pulldowns I was actually HAPPY to see a failure. Nice to know I am reaching limits.


Posted by: Triple Threat

Quote:
Originally Posted by AKIRA View Post
Those light weighted GMs has killed my lower back. Its as stiff as my dick when I watch older clips of Jenna Jameson. I dont know if it hindered me directly, but I am sure in bad shape.
You're not going down too far are you? Keeping a tight arch in the lower back?
Your other lifts appear to be strong, so it is surprising that the relatively light GMs would do that much damage.


Posted by: AKIRA

Skipped Lower

Static/Active Stretched lower back

Warm ups..
Oblique Planks
Rope Crunches

Standing OH BB Press
95lbs for 8 reps
135lbs for 5 reps
155lbs for 3 reps
185lbs for 6 sets, 3, 3, 3, 2, 3, 2 reps (75-90 sec RI)

Weighted Chin Ups
BW for 5 reps
80lbs for 6 sets, 3 reps (75-90 sec RI)

Flat DB Press
80lb DBs for 4 sets, 10 reps (45 sec RI)

DB Row
80lb DBs for 4 sets, 10 reps (45 sec RI)

Static Stretched

Cardio for 22 min


My lower back has been aching for 3 days now. Its getting better, but its reminiscent of when I messed my back up, so I skipped deads. It just feels sore, but sitting is a problem again.

OHs were fine, need to keep this weight though. Went in scared of my back, but it was A ok. Dont ask why I got 2 reps on the 4th set.

Chin ups were fine, need to keep the weight though.

Flats were ok, need to go up.

Rows, nope. Stay there!

As you can see, I dropped 2 sets and added extra rest time. I thought, why am I always going exactly at the allotted rest time? Why not have range? So it worked out.


Posted by: AKIRA

Quote:
Originally Posted by Triple Threat View Post
You're not going down too far are you? Keeping a tight arch in the lower back?
Your other lifts appear to be strong, so it is surprising that the relatively light GMs would do that much damage.
Too far? I dont know, i doubt it though. I actually go down to where you would be during barbell rows. However, I find myself not even going THAT far.


Posted by: AKIRA

Warm ups..
Alternating Step Offs
Pistols
KB Swings

ATG Squats
135lbs for 3 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 6 sets, 3 reps (75-90 sec RI)

Skipped GMs

Seated Calves
2 plates + 35lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched


Treaded lightly today. I was a bit scared of my back, but it was fucking fine!

Calves were kind of hard. Lets keep this.


Posted by: AKIRA

Warm ups
3 point Push ups
Standing Crunches (fuck this)
Rope Oblique Crunches
Arm circles

Bench Press
185lbs for 3 reps
225lbs for 3 reps
295lbs for 6 sets, 3 reps (75-90 sec RI; failed last set at 2)

Yates Row
225lbs for 3 reps
265lbs for 6 sets, 3 reps (75 sec RI)

Close Grip Bench
155lbs for 4 sets, 10 reps (45 sec RI)

Wide Grip Pulldown
133.3lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched

Cardio, Intervals (no need to explain, just easing back into cardio)

Static Stretched w/belt


Welp, bench was tough. Must keep this weight. My ROM was flawed, used my back, just all around sloppy.

Yates was ok, but this ROM is flawed too. Keep it.

Close grip, NO FAILURES!

Lat pulldown. Hmm, I think Ill do towel pullups from now on.


Posted by: AKIRA

Warm ups..
Planks
Single Legged KB RDLs

Conventional Deadlifts
135lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 3 reps (start staggered grip)
315lbs for 6 sets, 3 reps (75 sec RI)

Side Lunges
8kg KBs for 4 sets, 10 reps (45 sec RI)

Seated Calf Press
150lbs for 8 reps
180lbs for 4 sets, 10 reps (45 sec RI)

Intervals
Total Time = 16min

Static Stretched


Lower volume than last week and thats just to see if my back is ok. Its fine. Going up.

Side Lunges went up and so did my respiratory. I wasnt winded this time. Not nearly as bad. Could this Uni-Liver really be worth it?

Calves I think went down, but I need to have better ROM anyway.


Posted by: AKIRA

Warm ups..
Various Planks
Woodchops
KB Swings

Standing OH Press
85lbs for 2 sets, X reps
115lbs for 3 sets, 12 reps (45 sec RI)

Chin Ups
BW for 3 sets, 12 reps (45 sec RI; UGH! RPs, but I think I did better)

Flat DB Press
100lb DBs for 5 sets, 5 reps (75 sec RI)

DB Row
100lb DBs for 5 sets, 5 reps (75 sec RI)

Cardio, Intervals

Static Stretched


Today was off and on. OHs were hard, but I did them. However, I want to keep this.

Chins ups will be accomplished! I promise!

Flat DB and DB row...hmm, they werent hard, but they had their moments. Perhaps it was cuz I had little carbs before I went in?


Posted by: AKIRA

Warm ups..
Hip Mobility

ATG Squats
135lbs for 6 reps
185lbs for 6 reps
225lbs for 3 sets, 12 reps (45 sec RI; 2 RPs in set 2, and 3 in set 3)

DB RDLs
90lb DBs for 5 sets, 5 reps (75 sec RI)

Static Stretched


I didnt remember that it was 30 sec, but who cares, 45 sec was fucking TOUGH. Wow. It was so much fun.

Threw in RDLs in replacement of GMs. Lets see how my back holds up. Twas easy.

Skipped calves.


Posted by: Gazhole

Whats up with your back, dude?

Looks good, though! Low RI squats are killer


Posted by: AKIRA

I think nothing is wrong. Just had some inflammation maybe. Everything has been fine for a while now, but the last time I did GMs, it was aching.

Low RIs are just like cardio. Fun switch.


Posted by: AKIRA

Bench Press
135lbs for 3 sets, 6 reps
185lbs for 3 sets, 12 reps (30 sec RI; last set had 1 RP and 2 FPs)

Yates Row
150lbs for 3 sets, 12 reps (30 sec RI)

Close Grip Bench Press
205lbs for 5 sets, 5 reps (75 sec RI)

Lat Pulldown
203.3lbs for 5 sets, 5 reps (75 sec RI)

3-point Push Ups


Today was too easy. Everything can go up. God dammit. I am actually pissed how how much today was uneventful. Oh, I did fail on Bench.


Posted by: AKIRA

Warm ups..
Single Legged RDLs

Conventional Deadlifts
135lbs for 6 reps
225lbs for 4 reps
295lbs for 5 sets, 5 reps (75 sec RI)

Side Lunges
BW for 3 sets, 12 reps (30 sec RI)

Seated Calf
1 plate on each side + 25lbs for 5 sets, 5 reps (30 sec RI)

Static Stretched


The ol' switcharoo!

Deads were pretty tough. I was suffering from dyspnea. Little...odd, considering I was doing high volume deads before. Who cares.

Side Lunges were just me and wow, what a cardio session.

Calves were easy.


Posted by: AKIRA

Warm ups..
Cable Crunches
Torso Twists

Standing OH BB Press
The bar for 6 reps
95lbs for 6 reps
145lbs for 4 sets, 6 reps (45-60 sec RI)

Weighted Chin Ups
35lbs for 4 sets, 6 reps (45-60 sec RI)

DB Flat Press
95lb DBs for 5 sets, 8 reps (45-60 sec RI)

DB Row
95lb DBs for 5 sets, 8 reps (45-60 sec RI)

Static Stretched


Well, got my OHs done. However, I dont know what kind of RI I was supposed to do today.

OHs can go up, everything else should remain.


Posted by: AKIRA

Warm ups..
Choppers/KB Swings
Hip Mobility

ATG Squats
185lbs for 5 reps
225lbs for 5 reps
255lbs for 4 sets, 6 reps (60 sec RI)

DB RDLs
80lb DBs for 5 sets, 8 reps (60 sec RI)

Calf Press
220lbs for 5 sets, 8 reps (30 sec RI)

Static Stretched


Today was actually kind of hard. I was winded here and there. But my squats were slow and my deads were burning. Namely my ulnar side of my left arm.


Posted by: MCx2

This thread is still alive? Holy shit.


Posted by: AKIRA

Warm ups..
Cable Wood chops
Cable Twists
Arm Circles

Bench Press
135lbs for 5 reps
205lbs for 5 reps
245lbs for 4 sets, 6 reps (60 sec RI)

Yates Row
185lbs for 5 reps
245lbs for 4 sets, 6 reps (60 sec RI)

Close Grip Bench Press
185lbs for 5 sets, 8 reps (60 sec RI)

Wide Lat Pulldown
190lbs for 5 sets, 8 reps (60 sec RI; needed an RP on last set!)

3 point Push Ups (guess why I did this )

Static Stretched


No failures but on the last exercise. Lat pulls, whaaaaaaa!

Bench was ok, but it was catching up. I say go up 5lbs.

Yates was different. It was all over the place with form. My finger did have a cut that was annoying me. I say stay.

Close grip will have to be ditched. Maybe.


Posted by: AKIRA

Warm ups..
Alternating Ball Step Offs
Cable Twists
Hip Thrusts
Single Legged KB RDLs

Conventional Deadlifts
135lbs for 5 reps
225lbs for 5 reps
265lbs for 4 sets, 6 reps (60 sec RI)

Side Lunges
10kg for 5 sets, 8 reps (60 sec RI)

Static Stretched


Skipped Calves cuz I thought I was coming back. Guess not.

Deads were tiring. Not sure about where to go with this. Lunges were tiring, then got easier. Second wind?


Posted by: AKIRA

Warm ups..
Cable Crunches
Planks w/feet on ball
Arm Circles

Standing OH BB Press
The bar for 8 reps
135lbs for 2 sets, 3 reps
185lbs for 6 sets, 3 reps (75-90 sec RI)

Weighted Chin Ups
80lbs for 6 sets, 3 reps (75-90 sec RI)

Flat DB Press
85lb DBs for 4 sets, 10 reps (45 sec RI)

DB Row
80lb DBs for 4 sets, 10 reps (45 sec RI)

Cardio, Treadmill w/incline

Static Stretched


Not bad of a day.

OHs were pretty tough, but I pushed through them. I can go up slightly, Id say, but Im 50/50 on this.

Chins were the same story.

Flats were fun. 90s.

DB Rows are finally better. 85s.

I just did a brisk walk on the treadmill, but I added an incline. I never do this and it causes my anterior muscles to ache, so they need work.


Posted by: AKIRA

Warm ups..
Hip Mobility

ATG Squats
The bar for 8 reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 6 sets, 3 reps (75-90 sec RI)

DB RDLs
90lb DBs for 6 sets, 3 reps (45 sec RI)

Interval Training w/inclines on treadmill

Static Stretched


I can go up. That is all.


Posted by: AKIRA

Warm ups..
Cable Crunches
3 point Push ups w/feet on Bosu
Arm circles

Bench Press
135lbs for 5 reps
225lbs for 3 reps
295lbs for 6 sets, 3 reps (75-90 sec RI)

Yates Row
225lbs for 3 reps
265lbs for 6 sets, 3 reps (75 sec RI)

Close Grip Bench
165lbs for 4 sets, 10 reps (45 sec RI; last set needed an RP)

Wide Grip Pulldown
140lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched


Where did my bench go? Sure I did it, but I was cheating. I arched my back even on the 1st set! Whats hilarious is that this didnt get much harder throughout the sets, cheating or not.

Yates was EASY. Hmpf. 275lbs.

Close was a failure, but a good one.

Lats were easy. Lots of easy pulls today huh?


Posted by: AKIRA

Warm ups..
Cable Woodchops
Cable Twists
Hip Thrusts
Single Legged KB RDLs

Conventional Deads bitch
135lbs for 5 reps
225lbs for 3 reps
275lbs for 3 reps (all DOH grip...ya know, lets just say its always like this)
335lbs for 6 sets, 3 reps (75-90 sec RI)

KB Transverse Lunges
8kg KBs for 4 sets, 10 reps (45 sec RI)

Seated Calf Press
110lbs for 6 reps
200lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched


Ok, lets see here. Conventionals were....mmmmmmmok. I felt awkward here and there. Funny feeling really, but I felt solid. I say 345lbs.

Lunges on the transverse plane. Oh yeah. Its very interesting. With the twisting, lunging, returning, I got winded pretty easily. LOVED THIS.

Calves were calves.

Talked to an ex gymnast. Lets hope for more.


Posted by: AKIRA

Warm ups..
Standing Cable Crunches
Kneeling Cable Crunches
KB Swings

Standing OH Press
The bar for 2 sets, 8 reps
95lbs for 1 set, 6 reps
115lbs for 3 sets, 12 reps (30 sec RI)

Chin Ups
BW for 3 sets, 12 reps (30 sec RI; UGH! RPs, see explanation)

Flat DB Press
105lb DBs for 5 sets, 5 reps (75 sec RI)

DB Row
105lb DBs for 5 sets, 5 reps (75 sec RI)

Static Stretched

45 min walk home


Looking back, I see I did Week B WRONG. I was supposed to have 30 second fucking rests. Well, I got through the presses, but my god was chin ups brutal.


Flat DB and DB row were pretty strong. Probably a welcomed switch from the 30 sec RIs!!


Posted by: AKIRA

Warm ups..
Planks
KB Swings
Hip Mobility

ATG Squats
135lbs for 2 sets, 6 reps
225lbs for 3 sets, 12 reps (30 sec RI; RPs!!!)

Romanian DB Deads
95lb DBs for 5 sets, 5 reps (75 sec RI)

Seated Calf
2 plates + 1 35plate for 5 sets, 5 reps (30 sec RI)

Static Stretched


Squats were CRAZY hard. I had RPs in the fucking SECOND SET.

Deads were fine though.


Posted by: AKIRA

Warm ups..
Dragon Flags
Oblique Rope Crunches

Bench Press
135lbs for 3 sets, 6 reps
185lbs for 3 sets, 12 reps (30 sec RI)

Yates Row
135lbs for 6 reps
165lbs for 3 sets, 12 reps (30 sec RI)

Close Grip Bench Press
215lbs for 5 sets, 5 reps (75 sec RI)

Wide Lat Pulldown
206.6lbs for 5 sets, 5 reps (75 sec RI)

Static Stretched


YES! It was burtal, yes, but I got that motherfucker. Who is increasing their lactic threshold now????

Yates wasnt as much of a burn, but it was fun. 175lbs

Close grip and Lat pulldowns were ok. At this point I was dizzy. Had a small pre-workout meal, so that explains it. Felt like a little bitch though.


Posted by: AKIRA

Warm ups..
Hip Thrusts
Single Legged KB RDLs

Conventional Deads
135lbs for 5 reps
225lbs for 5 reps
305lbs for 5 sets, 5 reps (75 sec RI)

Transverse Lunges
BW for 3 sets, 12 reps (30 sec RI)

Static Stretched

Cardio for 20 min


Jesus. Right shorts, wrong under shorts. I thought I had some tightness in my hips, but it ended up being my fucking BOXERS. I cant stretch, get a comfortable ROM, it sucks. Dumb ass I am.

Everything can go up.


Posted by: AKIRA

Warm ups..
Oblique Planks
Planks
3 point Push ups

Standing OH BB Press
The bar for 2 sets, 8 reps
135lbs for 2 sets, 3 reps
155lbs for 6, 6, 4, 3 reps (60 sec RI; failed)

Weighted Chins
BW for 4 sets, 6 reps (60 sec RI; forgot my belt)

Flat DB Press
95lb DBs for 5 sets, 8 reps (60 sec RI)

Close Grip T-bar Row
3 plates + 25lbs for 5 sets, 8 reps (60 sec RI)

Static Stretched


Just not an 100% day. I know 155lbs is easy, but who knows what the fuck happened.

Chins are not applicable.

Presses were still hard, not bad since I wasnt up to par.

Return of the T-row.


Posted by: AKIRA

Warm ups..
Cable Woodchops
Squat Jumps

ATG Squat
135lbs for 5 reps
225lbs for 3 reps
265lbs for 4 sets, 6 reps (60 sec RI)

Romanian DB Dead
80lb DBs for 5 sets, 8 reps (60 sec RI)

Calf Press
230lbs for 5 sets, 8 reps (30 sec RI)

Static Stretched


Yep, today was pretty hard just as it was last week. Now, I got through the squats, but I wonder if I can go up or not. Truly brutal and I was 100%.

Deads were just as hard, no harder. Burn galore and not enough O2.


Posted by: AKIRA

Warm ups..
Cable Oblique Crunches
3 point Push Ups

Bench Press
135lbs for 3 reps
225lbs for 2 sets, 3 reps
250lbs for 4 sets, 6 reps (60 sec RI)

Yates Row
225lbs for 5 reps
245lbs for 4 sets, 6 reps (60 sec RI)

Close Grip Bench Press
195lbs for 5 sets, 8, 8, 8,7, 4 reps (60 sec RI; failed)

Wide Lat Pulldown
190lbs for 5 sets, 8 reps (60 sec RI; needed an RP on last set again!!)

Static Stretched


Bench felt very strong. Same with rows, even with a god damn bent bar.

Close Grip and Pulldowns..mehhhh, not so much. Ill give this one more try.


Posted by: Triple Threat

Quote:
Originally Posted by AKIRA View Post
ATG Squat
135lbs for 5 reps
225lbs for 3 reps
265lbs for 4 sets, 6 reps (60 sec RI)

Now, I got through the squats, but I wonder if I can go up or not. Truly brutal and I was 100%.
If you got all your target sets and reps, why wouldn't you go up?


Posted by: AKIRA

Warm ups..
Cable Twists
Hip Thrusts
Cable Wood chops

Conventional Deadlifts
225lbs for 3 sets, 3 reps
275lbs for 4 sets, 6 reps (60 sec RI)

Transverse Lunges
12kg for 16 steps (too heavy)
10kg for 3 sets, 16 steps (60 sec RI; abandoned)

Seated Calf
2 plates + 35lbs for 5 sets, 8 reps (30 sec RI)

Cardio, 23min (working on lactate threashold

Static Stretched


Solid deads today, but didnt give a shit about anything else.


Posted by: AKIRA

Quote:
Originally Posted by Triple Threat View Post
If you got all your target sets and reps, why wouldn't you go up?
I suppose it boils down to being a pussy or not. My motivation has been down lately, so some things go down before strength does, like, form!

However, I am going to be doing some tweaking from here on out.


Posted by: AKIRA

Warm ups..
Planks
Cable Woodchops

Standing OH BB Press
The bar for X reps (who the flying fuck remembers)
95lbs for 5 reps
135lbs for 3 reps
155lbs for 3 reps
195lbs for 6 sets, 2 reps (75-90 sec RI)

Weighted Chin Ups
BW for 5 reps
90lbs for 6 sets, 2 reps (75 sec RI)

Flat DB Press
95lb DBs for 4 sets, 10 reps (45 sec RI)

T-bar Row
3 plates for 4 sets, 10 reps (45 sec RI)

Static Stretched


Well, that was a Personal Best today. Its pretty tough, so Id go up 5lbs.

The chins were too easy though.

Ok, these 4x10 sets are fucking brutal. Then again, i was supposed to go up only to 90s. Pleased that I did better than projected!


Posted by: Burner02

lookin' strong, A!
How's things?


Posted by: AKIRA

Things are...hmm, theyre ok. Theres always a girl problem, but I am not too happy right now.

Luckily, I am making progress in here and I just bought some CEE, so well start really looking at this carefully.


Posted by: Burner02

I know the feeling. You still in the Miami area? Its a long ways out...but might be making a road trip to your neck of the woods in a couple years...check things out...


Posted by: AKIRA

Warm ups..
Kettle bell Swings

ATG Squats
225lbs for 2 sets, 3 reps
275lbs for 2 reps
335lbs for 6 sets, 2 reps (75 sec RI)

Romanian DB Deadlift
95lb DBs for 6 sets, 3 reps (30 sec RI)

Calf Press
180lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched


I was a bit rushed today which is why the warms were down, but as you can see, it didnt matter. 335lbs was not hard really. I am not fucking kidding. I wasnt winded, I couldve done more reps, I didnt need 75 sec. I am going ot get a better max arent I? I think the reason why I havent dipped into this more often is cuz of having a herniated disk.

But today was just so fucking good. 345lbs.


Posted by: AKIRA

Quote:
Originally Posted by Burner02 View Post
I know the feeling. You still in the Miami area? Its a long ways out...but might be making a road trip to your neck of the woods in a couple years...check things out...
No, I am in the Gainesville area. Home of the Gators.


Posted by: Burner02

I thought you were in Miami...we could have tore it up...


Posted by: AKIRA

Warm ups..
3-point push up
Planks

Bench Press
185lbs for 5 reps
225lbs for 3 reps
275lbs for 2 reps
315lbs for 6 sets, 2 reps (75-90 sec RI)

Yates Row
225lbs for 3 reps
285lbs for 6 sets, 3 reps (75 sec RI)

Close Grip Bench Press
165lbs for 4 sets, 10 reps (45 sec RI)

Wide Grip Lat Pulldown
160lbs for 4 sets, 10 reps ( 45 sec RI)

Static Stretched


Bench was pretty good. I did cheat a tad on form, so I may just use this weight until I can get form down nice.

Yates was the same story. Both should remain. I would of done 6x2, but its not important for me to go gung ho on this exercise.

Close grip was completed! Pulldowns were...well ya know.


Posted by: AKIRA

Warm ups..
Hip Thrusts
Single Legged KB RDLs

Conventional Deadlifts
225lbs for 2 sets, 5 reps
275lbs for 3 reps
315lbs for 2 reps
345lbs for 6 sets, 2 reps (75 sec RI)

Transverse KB Lunges
10kg KB for 4 sets, 10 steps (45 sec RI)

Static Stretched


Today was pretty good. I find that deadlifts and squats are exercises that come into themselves throughout the workout. For instance, today seemed scary. Then it was fine. More warms perhaps?

Transverse were up and easier. CEE kicking in here?


Posted by: AKIRA

Warm ups..
Cable Crunches
Planks
Planks & Push Ups on ball

Standing OH BB Press
The bar for 8 reps
95lbs for 5 reps
135lbs for 3 sets, 8 reps (30 sec RI; failed after 7)

Weighted Chin Ups
BW for 5 reps
25lbs for 3 sets, 8 reps (30 sec RI; 2 RPs in last set)

Flat DB Press
110lb DBs for 5 sets, 5 reps (75 sec RI)

T-bar Row
4 plates for 5 sets, 5 reps (75 sec RI)

Cardio, Lactic threshold work
20 min

Static Stretched


I got a BF% test done on me and I am in the 22% range. With this kind of mass (218.8lbs), I think I might as well USE it. So volume has been reduced.

As I can see, you too, that going for 12 to 8 reps while increasing intensity ~15% still resulted in failures. I kept the rests the same to keep my interests up.

The second part was the same, which is WHY I kept the 30 sec intervals.

Last 2 can go up, first 2 must remain.


Posted by: AKIRA

Quote:
Originally Posted by AKIRA View Post

Transverse were up and easier. CEE kicking in here?
By the way, I have gotten real good with my ankle movements in this exercise. It took 2-3 weeks to get the twist going without teetering over.


Posted by: AKIRA

Warm ups..
KB Swings
Hip Mobility

ATG Squats
185lbs for 2 sets, 8 reps
235lbs for 3 sets, 8 reps (30 sec RI; had 1 RP!)

Romanian DB Deadlift
100lb DBs for 5 sets, 5 reps (75 sec RI)

Seated Calf
3 plates for 5 sets, 5 reps (30 sec RI)

Static Stretched


Dammit! Almost made, almost!

Deads actually werent fun. Id say stay at this.


Posted by: AKIRA

Warm ups..
Arm Circles
Push up on ball w/leg abducted

Bench Press
135lbs for 2 sets, 6 reps
205lbs for 3 sets, 8 reps (30 sec RI)

Yates Row
205lbs for 3 sets, 8 reps (30 sec RI)

Close Grip Bench Press
225lbs for 5 sets, 5 reps (75 sec RI)

Lat Pulldown
210lbs for 5 sets, 5 reps (75 sec RI)

Static Stretched


Despite feeling exhausted and sad, I was pretty strong. Low numbers sure, but with these rests, it should be taxing. Bench can go up to MAYBE 225lbs. Id say if I feel froggy I should jump. Same goes for Yates.

Close grip and lat pulldowns were easier.


Posted by: AKIRA

Conventional Deadlifts
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 5 sets, 5 reps (75 sec RI)

Transverse KB Lunges
4kg KB for 12 steps (wow)
4kg KB for 2 sets, 10 steps (30 sec RI)

Static Stretched


Deads were solid. Had little time today so I just warmed up with the same movements.

Lunges were crazy hard. Today I was a little winded, so the volume was too much. I can get this though.


Posted by: AKIRA

Warm ups..
Stability Ball Alternating Step offs
Planks on ball

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

Weighted Chin Ups
45lbs for 4 sets, 6 reps (60 sec RI)

Flat DB Press
100lb DBs for 5 sets, 8 reps (60 sec RI)

T-bar Row
3 plates + 35lbs for 5 sets, 8 reps (60 sec RI)

Static Stretched

School Work 1.5mile run = 24:44 SUCKS.


Dammit! I failed on the last one! I couldve kept going, but god damn my breathing!

Chins were pretty hard. I HAD good ROM until the later sets. See, is this a failure or what? Id say so.

Flats were a tribute to lactic acid. God save me. No wait, my heart will. (the heart likes lactic)

T-bar was tough too, but by this point it better be.

So I had to do some homework and, well, its pathetic. I can do better. My cardio isnt my bottle neck, its my flexion in my feet. It burns so badly. I suppose its from lack of doing it. Any input?


Posted by: AKIRA

Warm ups..
KB Swings
Hip Mobility

ATG Squats
135lbs for 6 reps
225lbs for 6 reps
265lbs for 4 sets, 6 reps (60 sec RI)

Romanian DB Deadlifts
90lb DBs for 5 sets, 8 reps (60 sec RI)

Calf Press
240lbs for 5 sets, 8 reps (45 sec RI)

Static Stretched


Yeah, the only thing that went up is calves.

The squats and deads were good. Better than last time when I was 100%. I was about 80% today, so I can go up. Grip started to fuck up after the deads though. I was even cramping afterward.


Posted by: AKIRA

Warm ups..
Cable Crunch w/Obliques
Cable Woodchop
Arm Circles

Bench Press
185lbs for 2 sets, 5 reps
225lbs for 5 reps
260lbs for 4 sets, 6 reps (60 sec RI)

Yates Row
185lbs for 5 reps
225lbs for 5 reps
255lbs for 4 sets, 6 reps (60 sec RI; failed on last set's 4th rep, RPed, got 1 more)

Close Grip Bench Press
195lbs for 5 sets, 8, 8, 8, 7, 4 (60 sec RI)

Lat Pulldown
190lbs for 5 sets, 8 reps (60 sec RI)

Static Stretched


Was bench the only thing that was an accomplishment today? Hot dog, I think it was. I never get failures on Yates, yet here I was, looking like SHIT.

I thought for sure I was gonna fire through close grip, but ohhhh no. Not today!

Oh, but I got lay pulldowns. Ill tell ya something, it was tough.

No, I had a rough day yesterday, so I am lucky that I got some numbers in.


Posted by: AKIRA

Warm ups..
Hip Thrust
Single Legged RDLs (badly)

Conventional Deadlifts
225lbs for 2 sets, 5 reps
285lbs for 4 sets, 6 reps (60 sec RI)

Transverse KB Lunges
10kg for 4 sets, 16 steps (60 sec RI; abandoned again)

Seated Calf
3 plates for 5 sets, 8 reps (45 sec RI)

Static Stretched


Ok I dont know why but I was VERY winded today. I have been using NITRIX (which I didnt know HAS CEE in it) with CEE. I dont know why these would make my cardiorespiratory worse, but possibly. Anyway, deads can go up.

Transverse lunges are pretty hard. Tried to do 8 steps on one side then 8 on the other instead of alternating them. It still takes forever. Marching DB Lunges made this shit quicker.

Calves will have to be done again. AKIRA's ROM is silly.


Posted by: AKIRA

Warm ups..
Planks of sorts
Arm Circles

Standing OH BB Press
The bar for 6 reps
95lbs for 4 reps
135lbs for 4 reps
155lbs for 3 reps
185lbs for 3 reps
200lbs for 6 sets, 2, 2, 2, 1, 1, 1 (75-90 sec RI; god dammit)

Weighted Chin Ups
BW for 5 reps
95lbs for 6 sets, 2 reps (75 sec RI)

Flat DB Press
100lb DBs for 4 sets, 10 reps (45 sec RI; last rep spotted)

Yates Row
3 plates + 10lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched


My breathing was totally off. Ill try this weight again.

Pullups were too easy, really.

DBs were ok. Ill keep the weight. Didnt really need the spot.

Yates was tiring. Can go up 5.


Posted by: Gazhole

Jesus, looking strong as an Ox man!

Pullups and OH press are especially beastly!


Posted by: AKIRA

Warm Ups..
KB Swings
Hip Thrusts
Hip mobility WITHIN the lighter Squat sets

ATG Squats
345lbs for 6 sets, 2 reps (75 sec RI)

Romanian DB Deads
95lb DBs for 6 sets, 3 reps (30 sec RI)

Calf Press
190lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched


The squats were pretty good. I was wobbling a bit, but I think that was from having too much caffeine? I can go up I think.

Deads were the same, but I didnt include them in the summary last time so I just replicated them today. I can go up to 100.

Calf press is too light. I say go up to 220.


Posted by: AKIRA

Quote:
Originally Posted by Gazhole View Post
Jesus, looking strong as an Ox man!

Pullups and OH press are especially beastly!
Pullups have always been pretty good with me. My biggest problem is ROM.

OH presses are always a bitch cuz of setting up + breathing.


Posted by: AKIRA

Warm ups..
Arm Circles

Bench Press
135lbs for 5 reps
225lbs for 2 sets, 5 reps
275lbs for 3 reps
315lbs for 6 sets, 2 reps (75 sec RI)

Yates Row
225lbs for 5 reps
285lbs for 6 sets, 3 reps (75 sec RI)

Close Grip Bench Press
175lbs for 4 sets, 10 reps (45 sec RI; last set had 3 RPs)

Lat Pulldown
170lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched


Hmm. Well, this was yesterday and I must say I am kind of pleased. I didnt go up in the first 2, but I was stressed, malnourished, and tired. I can go up.

Close grip was just an effect from being so out of it.

Lats were barely done. These last 2 should remain.


Posted by: AKIRA

Warm Ups..
Hip Thrusts
Single Legged RDLs

Conventional Deadlifts
225lbs for 3 sets, 3 reps
275lbs for 3 reps
315lbs for 3 reps
355lbs for 6 sets, 2 reps (75 sec RI)

Static Stretched


I only did deads cuz I am emotionally drained. The deads were pretty good. I can go up.


Posted by: AKIRA

Warm ups..
Planks, Isometric Leg Raises, Oblique Planks
Arm Circles

Standing OH Press
95lbs for 2 sets, 5 reps
135lbs for 3 sets, 8 reps (30 sec RI)

Weighted Chins
25lbs for 3 sets, 8 reps (30 sec RI)

Flat DB Press
115lb DBs for 5 sets, 5 reps (75 sec RI)

T-bar Row
4 plates + 10lbs for 5 sets, 5 reps (75 sec RI)

Static Stretched


Yay! Got the OHs!

Weighted Chins was a bit harder though. A real struggle.

Flats were easy. T-bars were easier. Both can go up. Not sure about the chins though.


Posted by: katt

every time I come to visit your journal, you still have great numbers,,, yeah I don't normal post, but I look


Posted by: Gazhole

Might just be a bad day for chins, it happens. I was awful on them yesterday, but everything else was okay.

Tbars look really good!


Posted by: AKIRA

Thanks guys! My chins used to be impressive, but I am built for low reps right now, so anything over 6 reps is a bitch!

I am trying to get the T-bars better than I used to do them. I think anything over 5 plates is pretty good.


Posted by: Double D

I am glad to see you squatting heavy again


Posted by: AKIRA

Yeah well. My back has been bothering me again. Only this time its on the left side instead of the right.


Posted by: AKIRA

Warm ups..
KB Swings w/hip thrusts
Pistols
Hip Mobility

ATG Squats
185lbs for 2 sets, 5 reps
235lbs for 3 sets, 8 reps (30 sec RI)

Romanian DB Deadlifts
100lb DBs for 5 sets, 5 reps (75 sec RI)

Seated Calf
3plates + 10lbs for 5 sets, 5 reps (45 sec RI)

Static Stretched


Yay! I did it! And boy oh boy was it HARD. God dammit, I am making a thread in Training about this and RPs.

Deads were easier. Shit, I caught my breath at set 4 and thought, damn, this is easy. Talk about a delay of a second wind.


Posted by: AKIRA

Warm ups..
Planks
Isometric Leg Raises
3-point Push ups

Bench Press
135lbs for 5 reps
185lbs for 5 reps
215lbs for 3 sets, 8 reps (30 sec RI)

Yates Row
135lbs for 5 reps
215lbs for 3 sets, 8 reps (30 sec RI)

Close Grip Bench
235lbs for 5 sets, 5 reps (75 sec RI)

Lat Pulldown
220lbs for 5 sets, 5 reps (75 sec RI)

Static Stretched


Everything can go up except Yates. They were hard.


Posted by: MCx2

Nice dude. I don't feel like going back and checking but I don't remember you squatting or deadlifing that much before. Good stuff.


Posted by: AKIRA

Warm ups..
Hip Thrusts
Single Legged RDLs

Conventional Deadlifts
225lbs for 2 sets, 5 reps (hip mobility in between)
245lbs for 5 reps
295lbs for 4 sets, 6 reps (60 sec RI)

Calf Press
200lbs for 5 sets, 8 reps (30 sec RI)

Static Stretched


Ran out of time cuz of work. Not a bad day, but god damn I was winded again. Tough stuff.


Posted by: AKIRA

Warm ups..
Weighted Planks
Oblique Planks
Arm Circles

Standing OH BB Press
95lbs for 2 sets, 4 reps
155lbs for 4 sets, 6 reps (60 sec RI)

Weighted Chins
BW for 4 reps
45lbs for 4 sets, 6 reps (60 sec RI; failure: not full ROM)

Flat DB Press
105lbs for 4 sets, 8 reps
Same weight, failed at 5th (60 sec RI)

T-Bar Row
3 plates + 35lbs for 5 sets, 8 reps (60 sec RI)

Static Stretched


Well I got through the OHs! :ROCKER:

But everything else suffered! I just think its cuz of hardly having ANY carbs before I went.


Posted by: AKIRA

Self Myofacial Release

Warm ups..
Bridges galore
Isometric Curl Ups
Pistols? Not today
KB Swings
Hip Mobility

ATG Squats
225lbs for 2 sets, 5 reps
275lbs for 4 sets, 6 reps (60 sec RI)

Romanian DB Deads
95lb DBs for 5 sets, 8 reps (60 sec RI; 2-5 sets strapped)

Seated Calf
2 plates + 25lbs for 5 sets, 8 reps (35 sec RI)

Static Stretched


Jesus. Today I get my Big Back Lifting Grips. Only I got them when I finished with the gym. Hmm...coasters?

Squats were tiring. I did them, but damn was it a bitch. 280lbs.

Romanians were even worse, but its higher volume. Id say keep this weight and try to just get better at it.

Calves were licking my hole.


Posted by: AKIRA

Warm ups..
3 point push Ups
Cable Oblique Crunches
Arm Circles

Bench Press
135lbs for 5 reps
225lbs for 2 sets, 4 reps
265lbs for 4 sets, 6 reps (60 sec RI)

Yates Row
225lbs for 4 reps
250lbs for 4 sets, 6 reps (60 sec RI; considered a failure cuz no full ROM)

Close Grip Bench Press
190lbs for 3 sets, 8 reps (60 sec RI)

Lat Pulldowns
193.3lbs for 3 sets, 8 reps (60 sec RI)

Static Stretched


Well, I got bench done. Buuut, everything else, I just said fuck it.

Really, theres no excuse for today other than not giving a shit. I am taking advantage of every day the gym is opened until its not, so my motivation is lacking.

I did have a shit load of creatine in me (loaded from the previous days). Regardless, all I had was a bowl of oatmeal, 2 fish caps, and ~2 cups of skim milk 1.5 hours before I lifted.


Posted by: AKIRA

Warm ups..
Hip Thrusts
Single Legged RDLs

Conventional Deads
135lbs for 5 reps
225lbs for 5 reps
275lbs for 4 sets, 6 reps (60 sec RI)

Marching KB Lunges
10kg for 5 sets, 16 total steps (60 sec RI)

Calf Press
210lbs for 5 sets, 8 reps (35 sec RI)

Static Stretched


Lost my job yesterday and focusing on my exams took a lot of steam out of me.


Posted by: MCx2

Quote:
Originally Posted by AKIRA View Post
Marching KB Lunges
10kg for 5 sets, 16 total steps (60 sec RI)
Are you high stepping these fuckers or what? Please tell me you wear a drum major hat when you do them.



Quote:
Originally Posted by AKIRA View Post
Lost my job yesterday

What the fuck?

How the hell did that happen?


Posted by: AKIRA

Wrongful termination, violation of civil rights.

I am seeking legal counsel after the exams next week.

Yeah its pretty devastating and very surprising.


The marching Lunges are like regular lunges only theres constant movement. A traditional lunge is a step forward, descend, then contract the rear leg back into the starting position. I say fuck that. Everything is the same, but the back leg doesnt reset, it starts a whole new step. That makes every step after the first step longer and deeper.

I do it to speed up the exercise, get more core stability training, and adds a bit of cardio.


Posted by: MCx2

Quote:
Originally Posted by AKIRA View Post
Wrongful termination, violation of civil rights.

I am seeking legal counsel after the exams next week.

Yeah its pretty devastating and very surprising.
Jesus Christ. Well, does that mean you'll be home for Christmas?


Quote:
Originally Posted by AKIRA View Post
The marching Lunges are like regular lunges only theres constant movement. A traditional lunge is a step forward, descend, then contract the rear leg back into the starting position. I say fuck that. Everything is the same, but the back leg doesnt reset, it starts a whole new step. That makes every step after the first step longer and deeper.

I do it to speed up the exercise, get more core stability training, and adds a bit of cardio.
Yeah, I knew what you were talking about. I've always done them in place because I don't like parading through the entire gym. "Marching" conjured up some funny visuals is all..


Posted by: AKIRA

Thats right boys and girls, I have incorporated KBs for a while.

Warm ups..
Planks w/leg abductions
3-point Push Ups

KB Halos/sligshots/figure 8s

Swings (one arm)
14kg for 2 sets, 8 reps (30 sec RI)

Cleans
12kg for 2 sets, 8 reps (30 sec RI)

Snatch
10kg for 2 sets, 8 reps (30 sec RI)

Snatch + Squat (one arm)
8kg for 3 sets, 6 reps (30 sec RI; each side)

Clean + Press
10kg for 3 sets, 6 reps (30 sec RI)

Windmills
10kg...ahhh!!! too hard
8kg for 2 sets, 3 reps (hahahah)

Turkish Get ups
8kg for 3 reps
10kg for 2 reps


Well, this is a work in progress. This shit is very taxing and form is tough stuff. I still cant get the kettle bell from HITTING my wrist when coming up from a clean or snatch. Gonna watch some more vids now to see the problem.

Windmills made me dizzy. I might have been spent by that point, but i think it was just from watching the KB and not myself in the mirror.

Turkishes were awesome!


Posted by: AKIRA

Warm ups..
Halos/Slingshots/Figure 8s

Alternating KB Swings
10kg for 10 swings
18kg for 3 sets, 12 swings (30 sec RI) Fuck it, they are all 30 sec

Alternating KB Snatches
10kg for 3 sets, 12 reps

Alternating KB Clean + Press
10kg for 3 sets, 16 reps

Windmills
10kg for 3 sets, 3 reps (each side)

Turkish Get ups
10kg for 3 reps (each side)
12kg for 2 sets, 3 reps (each side)

Static Stretched


Yes, the reps are low for the last 2 exercises, but they require so much form. I can turn up the reps on the windmills now, but turkish are crazy. I never understood how these were hard, but they are.

Anyway, I will manage to put these on certain days as pullups and bench presses should be incorporated.


Posted by: AKIRA

Warm ups..
Cable Torso Twists
Arm Circles

Alternating DB Press
65lb DBs for 6 reps
95lb DBs for 4 sets, 6 reps (60 sec RI)

Turkish Getups
12kg KB for 3 reps
14kg for 2 sets, 4 reps


Rushed today. I wanted to get some presses in since KB arent good for them. Not bad...

My legs are sore from other workouts so swings and such were put on the back burner.

Turkish are getting better. Ill be coming up with some program soon. Still perfecting the form. Shit its only been a week!


Posted by: AKIRA

Warm Ups..
Halos/Slingshots/Figure 8s

Turkish Get ups
12kg for 2 sets, 3 reps

Self Supported DB Row
65lb DBs for 6 reps
95lb DBs for 4 sets, 6 reps (60 sec RI)

Turkish Getups
who knows, but it went up to 18kg!!!

DB Curls hahahahahah
45lb DBs for 12 reps
50lb DBs for 12 reps
55lb DBs for 12 reps


Posted by: AKIRA

Warm ups..
Halos/Slingshots/Figure 8s/Bottom Ups
Turkish Get ups

Conventional Deadlifts
135lbs for 8 reps
225lbs for 5 reps
275lbs for 5 sets, 5 reps (90 sec RI; used Big Back Grips for 1st 2 sets)

T-bar Row
2 plates for 5 reps
4 plates for 5 sets, 5 reps (75 sec Ri; BBG for 1st set

Chin Ups
BW for 3 sets, 10, 10, 8 reps (30 sec RI; RPs in 3rd set)

Windmills
6kg KB for 2 sets, 5 reps

Static Stretched


Ok, the big back grips are ONLY good for supinated grips. Other than that, they make shit a lot worse. Perhaps these are good to make your grip stronger? Cuz it makes the bar thicker? I dont know. As you can see, I used them in the early sets and not the later ones. Why? Cuz my fingers were slipping WITH them.

Yes I am doing full body. Deadlifts were kind of hard, but thats to be expected after a long high intensity lay off.

T-bars were ok. I am gonna go to 5 plates then go to 60 sec RI. Eventually.

Chin ups were crazy.


Posted by: AKIRA

Warm ups..
Halos/slingshots/figure 8s/bottom ups
Alternating KB Swings

DB Lunges
50lb DBs for 5 sets, 10 steps (90 sec RI)

Alternating DB Press
65lb DBs for 5 reps
105lb DBs for 5 sets, 5 reps (75 sec RI)

Dips
BW for 3 sets, 10 reps (30 sec RI)

Alternating KB Swings

Static Stretched


Everything can go up, but these dips didnt feel good. Try it one more time and if it still sucks, Ill have to ditch this again.


Posted by: AKIRA

Warm ups..
Halos/slingshots/figure8s/swings
Turkish Get ups

Conventional Deadlifts
175lbs for 5 reps
225lbs for 5 reps
275lbs for 5 sets, 5 reps (90 sec RI)

T-bar Row
2 plates for 5 reps
4 plates for 5 sets, 5 reps (75 sec RI)

Chin Ups
BW for 3 sets, 10 reps (30 sec RI; 3rd set had 2 RPs!)

Turkish Getups
12kg for 4 reps
14kg for 4 reps

Static Stretched


Everything can now go up or rearranged. Either I will go up in deads or put Rows first.
Chins were better than last time. Less RPs, less fatigue. Ill get this in no time.


Posted by: MCx2

Quote:
Originally Posted by AKIRA View Post
Warm ups..
Halos/slingshots/figure 8s/bottom ups
Alternating KB Swings

DB Lunges
50lb DBs for 5 sets, 10 steps (90 sec RI)

Alternating DB Press
65lb DBs for 5 reps
105lb DBs for 5 sets, 5 reps (75 sec RI)

Dips
BW for 3 sets, 10 reps (30 sec RI)

Alternating KB Swings

Static Stretched


Everything can go up, but these dips didnt feel good. Try it one more time and if it still sucks, Ill have to ditch this again.
Regular old dips on a dip station?


Posted by: AKIRA

Dip Station I think..


Today was a full blown Kettle Bell day strictly for cardio. HIIT rules here.

No need to post details, just know I was sweating like a motherfuckingmotherfucker within minutes.


Posted by: AKIRA

Warm ups..
3-point Push Ups
Plank
KB Swings

DB Lunge
55lb DBs for 5 sets, 5 reps (90 sec RI)

Alternating DB Press
65lb DBs for 2 sets, 5 reps
110lb DBs for 5 sets, 5 reps (75 sec RI)

Dips

BW for 3 sets, 10 reps (30 sec RI)

Static Stretched


Wow, things were hard today, but I wonder if its because of the ECA stack. Ephedra is ok, but this addition of caffeine is making me very winded. Might have to cut back on this on workout days...

Everything can go up, but I may rearrange for next week.


Posted by: AKIRA

Warm ups..
Halos/Slingshots/Figure 8s
KB Cleans
KB Circular Cleans
Windmills

T-bar Row
2 plates for 5 reps
3 plates for 5 reps
5 plates for 5 sets, 5 reps (90 sec RI)

Conventional Deadlifts
245lbs for 5 sets, 5 reps (75 sec RI)

Chin Ups
BW for 2 sets, 10 reps (30 sec RI)

Double KB Cleans
10kg for 3 sets, 20 reps

Static Stretched


So, I might be getting sick. I switched it up, yeah, but I took it easy everywhere else.

5 plates was a bitch to setup, but the only thing that really sucked was my grip.


Posted by: AKIRA

Warm ups..
Halos/Ribbons/Figure 8s
KB Swings

Alternating DB Press
65lb DBs for 2 sets, 10 reps
115lb DBs for 5 sets, 5 reps (90 sec)

Marching DB Lunges
50lb DBs for 5 sets, 5 reps (75 sec RI)

Dips
BW for 3 sets, 10 reps (30 sec RI)

Kettlebell workouts like a mofo


Still kinda stuffed up, but I trucked through. Kinda wished I stayed with 55lb DBs for the lunges.

Dips are less painful now.


Posted by: AKIRA

Warm ups..
The usual KB shit

T-bar Row
2 plates for 2 sets, 8 reps
3 plates for 5 reps
5 plates for 5 sets, 5 reps (90 sec RI)

Conventional Deadlifts
265lbs for 5 sets, 5 reps (75 sec RI)

Close Grip Chins
BW for 2 sets, 10 reps (30 sec RI; abandoned!)


Ugh. Ok, so I did half this shit already 2 days ago. I didnt have enough sleep then, so I didnt finish it. TODAY I was hung over, but still trucked through it.

Everything was tough. I am going to keep the 5 plates for a while. Its hard to set up.

Deads were very taxing. So taxing that by the time I got to chins I just said...




FUCK IT


Posted by: MCx2

That's some nice rowage.


Posted by: AKIRA

Thank you sir. Truthfully, its the one exercise I can rock, but it always runs into the form/setup snag. I can do more than 5 plates, but deadlifting it up and fucking with grip, it becomes a hassle.

So, I am gonna see if I can just improve what I am doing now.


Posted by: AKIRA

Warm ups..
KB Shit
Turkish Getups

Alternating DB Press
65lb DBs for 2 sets, 5 reps
120lb DBs for 5 sets, 5 reps (90 sec RI)

Marching DB Lunges
55lb DBs for 5 sets, 5 reps (75 sec RI)

Dips
BW for 3 sets, 10 reps (30 sec RI)

Alternating DB Curls (hahah)
45lb DBs for 3 sets, 5 reps (30 sec RI)

Static Stretched


Ok, this time the dumbell presses were tough. I must keep this.

Lunges were tough, but I could go up. However, next week is back to these being first.

Dips will have to have weight now. I did curls cuz I have been watching Jersey Shore. Its a dad admission.


Posted by: MCx2

Quote:
Originally Posted by AKIRA View Post
I did curls cuz I have been watching Jersey Shore. Its a dad admission.
I tried to watch that bullshit the other night and I didn't make it through one commercial break.


Posted by: AKIRA

Warm ups..
KB Shit
Alternating KB Swings

Conventional Deadlifts
135lbs for 5 reps
225lbs for 2 sets, 5 reps
285lbs for 5 sets, 5 reps (90 sec RI)

T-bar Row
3 plates for 5 reps
4 plates + 25lbs for 5 sets, 5 reps (75 sec RI)

Chin Ups
BW for 3 sets, 10 reps (30 sec RI; only 1 RP!)

Turkish Getups
12kg KB for 3 reps on each side

Single Leg Getups
16kg KB for 5 reps on each side

Static Stretched


Switched it up again and I dont know why I went easy on myself. I should be above 300lbs for a majority of my work, but I went in tired. Got it back though.

T-bars were too easy. Its only hard to set it up. Really, the movement is so small!

Chins have shown incredible improvement. I wasnt even all that into it today, but... perhaps thats why? Anyway, I am going back to wide grip since T-bars are close grip.

Still rocking the KBs.


Posted by: AKIRA

Warm ups..
KB shit
KB Swings
Turkish Get ups

Marching DB Lunges
40lb DBs for 5 reps
60lb DBs for 5 sets, 5 reps (90 sec RI)

Alternating Flat DB Press
60lb DBs for 5 reps
115lb DBs for 5 sets, 5 reps (75 sec RI)

Weighted Dips
25lbs for 3 sets, 10 reps (30 sec RI)

Tabata Workout w/KBs

Static Stretched


Lunges were...fuck, what were they.? They were hard, but not so hard. I teetered over here and there, but..dammit. Go up! I miss getting RPs on this.

Alternating was ok. I better do them again until I do the 120s again.

Dips god dammit hurt! The fucking handle bars are plastic or polyurethane and they provide no cushion at all. According to my room mate (PT grad), he said its crushing my trapezium in my wrist. Hey, whatever, shit hurts!

Tabata(sp?) was something I did on KB day. Its 3 movements all together. Swings, cleans, snatches, doesnt matter which ones really. Anyway, I swung one arm for 20 sec, rested for 10, then did the other arm for another 20. That equals 1 minute. You do it again for the next 2 movements and you get a total of 3 minutes. Then you do it all over for a total of 6 minutes. 6 minutes and DRENCHED.


Posted by: AKIRA

Warm ups..
KB Shit
Windmills

Conventional Deadlifts
225lbs for 3 sets, 5 reps
305lbs for 5 sets, 5 reps (90 sec RI)

T-bar Row
4 plates + 35lbs for 5 sets, 5 reps (75 sec RI)

Wide Grip Pullups
BW for 2 sets, 10 reps (30 sec RI; failed cuz my grip was too slippery?)

Tabata KB Workouts 2x

Static Stretched


Deads felt pretty good. I am going to keep this and increase everything by 1 rep!

Rows were actually just right. With 1 more rep, it will be a doozy.

Pullups... I had to do them on the dip station and I noticed my hands slipping on a surface I wouldnt think theyd slip on. I dont get it.


Posted by: AKIRA

Warm ups..
KB Shit
KB Clean into Press
KB Bottom ups

Marching DB Lunge
40lb DBs for 10 reps
60lb DBs for 5 sets, 11 reps (90 sec RI)

Alternating DB Press
60lb DBs for 10 reps
115lb DBs for 11 reps (75 sec RI)

Weighted Dips
25lbs for 3 sets, 11 reps (30 sec RI; last set failed at 10th!)

Static Stretched


Ok 11 reps is the total! So, its 5 on one side 6 on the other. I switch whatever side I left off of to even it out. 1 extra rep to 5x5 = 30 reps. Anyway, Lunges...ok holy shit. 5 steps made this much of a difference? Mother Fucker!

Alternating almost quit on me too!

I used the Big Back Straps to cushion the bars for the dips and thank god I did. But I failed?!


Posted by: AKIRA

Warm ups..
KB Shit
KB Cleans

Conventional Deadlifts
225lbs for 3 sets, 5 reps
305lbs for 5 sets, 6, 6, 6, 5, 5 reps (90 sec RI; failed)

T-bar Row
4plates + 35lbs for 5 sets, 6 reps (75 sec RI)

Wide Grip Pullups
BW for 2 sets, 10 reps (30 sec RI; last set had 2 RPs; failure)

Static Stretched


Wowsers! 1 rep makes this much of a difference with deadlifting?! :slap: I will try to come to terms with this. 6 reps for a set of deadlifts shouldnt had made me this sore.

T-bars were fine with the reps.

Pullups? Yeah. Ummmm, this just isnt what it used to be. I can feel a different strain on my biceps when doing this and I am...well, shit, I am just weak. I havent done anything wide pulls in a while and this just felt awful.

Cant wait to do it again.


Posted by: Doublebase

That's a lot of deadlifts.


Posted by: AKIRA

Despite the warm ups, that should come to 30 total deads. Not too bad, but maybe I should put my pulls on lunge day...


Posted by: Stewart14

yeah, I did regular wide grip pullups the other day for the first time in like forever after exclusively doing chinups, and well, what a clusterfuck that was, so I feel your pain.

The clincher is I was looking through some of my old journals today, and I found one where I did bodyweight plus 50 for PULLUPS for a set of 8. WTF have I been doing wrong since then?


Posted by: AKIRA

Oh I know not to go venturing into the Wish Granted journal for that same pride drain.


Posted by: AKIRA

Warm ups..
KB Shit
Pistols

Marching DB Lunge
40lb DBs for 11 reps
65lb DBs for 5 sets, 11 reps (90 sec RI)

T-bar Row
2 plates for 6 reps
3 plates for 6 reps
4 plates + 35lbs for 5 sets, 6 reps (75 sec RI)

Wide Grip Pullups
BW for 3 sets, 10 reps (30 sec RI; 3rd set had 1 RP, got to 6)


Cleans + Swings + Snatches
Snatches + Windmills
Single Leg Get ups

Dizzy

Static Stretched


Lunges were getting hard towards the end, but I pushed through! I felt strong today, so I am not sure on going up or not. I dont mind RPs with Lunges, so 70s?

T-bars were difficult. My legs were engulfed with H+ ions and the burn was killing me. So, every squat into position was a bitch. A big fat BiTCH.

Pull ups were actually better. Made it farther. Meh. Slowly but surely.


Posted by: AKIRA

Warm ups..
KB shit
Single Legged RDLs

Conventional Deadlifts
135lbs for 6 reps
225lbs for 5 reps
275lbs for 5 reps
305lbs for 5 sets, 6 reps (90 sec RI; RPs)

Alternating DB Press
65lb DBs for 11 reps
120lb DBs for 4 sets, 6 reps (75 sec RI; major failure)

Weighted Dips
25lbs for 3 sets, 10 reps (30 sec RI)

Static Stretched


Ok, its basically pointless to do heavy stuff after a late night.
Deads were crazy hard. I had to rest in my later sets, but 5 sec worth. My form started to get bad, so I used my time to recover.

Flats were a worse story. I abandoned my last set AND I had a longer rest right before the 4th set.

At least, I didnt fail my dips.


Posted by: AKIRA

My back got a little tweaked on Sunday so I have been nursing it and not describing any workouts. In any case, no Deadlifts today.

Warm ups..
KB Shit
KB Get ups (variations)
Windmills

Alternating DB Press
65lb DBs for 2 sets, 11 reps
75lb DBs for 11 reps
120lb DBs for 5 sets, 11 reps (90 sec RI; last one failed at 5)

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

Tabata Method x 2
More KB Get ups

Static Stretched


The presses were better...by that I mean I didnt skip the 5th set. It was a real failure too. NO excuses.

Dips werent hard enough to fail huh? 45lbs then!

Ive been doing a lot of different variations of the get ups and its tedious to detail them, but I am quite happy with the KBs.


Posted by: AKIRA

Warm ups..
KB Shit

Marching DB Lunge
40lb DBs for 2 sets, 10 reps
70lb DBs for 5 sets, 5 reps (90 sec RI)

DB Row
105lb DBs for 5 sets, 5 reps (75 sec RI)

Wide Grip Pullups
BW for...10 reps
2nd set had 2 RPs, last set got up to 4 reps (30 sec RI)

KB Swings
24kg for 3 sets, 10 reps (30 sec RI)

Turkish Getups, 2 different kinds after that
18kg KBs

Static Stretched


So I didnt fail at the lunges. I am awesome. Gonna keep the reps simple.

Rows are a switch up and its really to balance out the unilateral movements of the presses.

Pullups suffered from the rows.


Posted by: AKIRA

Warm ups..
Hip Mobility
Single Legged BB RDLs

Conventional Deadlifts
185lbs for 2 sets, 5 reps
225lbs for 5 reps
275lbs for 5 reps
315lbs for 6 sets, 3 reps (60 sec RI)

Alternating DB Press
75lb DBs for 5 reps
120lb DBs for 5 sets, 5 reps (75 sec RI)

Weighted Dips
45lbs for 3 sets, 10 reps (30 sec RI; last set had 2 RPs)

Tabata
Oh my god

Static Stretched


I am ditching the 30 rep total. I am going to cut soon and who needs all these extra reps.

I was shady about my back today so I altered volume. Twas fine.

I finished the presses, but I am doing 5 less reps. Not sure if I feel good about it. Fuck it, I did it and I didnt fuck up. Go me.

Dips failed, what are ya gonna do.


Posted by: AKIRA

I tried working out yesterday..

DB Rows
65lb DBs for 5 reps
75lb DBs for 5 reps
110lb DBs for 5 sets, 5 reps (90 sec RI)

Wide Grip Pullups
BW for 3 sets, 10 reps (30 sec RI; 3rd set was just embarrassing)

KB Shit


I wasnt feeling good at all. I was hung over. I cant keep wasting days like this.


Posted by: AKIRA

Warm ups..
KB shit
KB Snatches
Hip Thrust
Single legged RDLs

Conventional Deadlifts
225lbs for 2 sets, 5 reps
275lbs for 5 reps
325lbs for 6 sets, 3 reps (75 sec RI)

Alternating DB Press
75lb DBs for 2 sets, 5 reps
120lbs for 5 sets, 5 reps (75 sec RI)

Weighted Dips
45lbs for 3 sets, 10 reps (30 sec RI)

Tabata Method
Lots of KB Shit

Static Stretched


Time to start backing volume up, and increasing intensity + rests. I will be trying to go to the gym more often, so the lowered volume could work..

Everything can go up really, but with some tweaking of the volume, declines may have to replace dips.


Posted by: AKIRA

Warm ups..
KB shit
KB Swings
Pistols

Marching DB Lunge
45lb DBs for 2 sets, 8 steps
75lb DBs for 6 sets, 6 steps (75 sec RI)

DB Row
75lb DBs for 4 reps
115lb DBs for 5 sets, 4 reps (75 sec RI)

Wide Grip Pull ups
BW for 2 sets, 10 reps (30 sec RI; 2nd set had 3 RPs!?)

Static Stretched


Lunges were 3 steps on each leg. I need to stick to this cuz it was hard to maintain posture.

Have to stay with the rows too. I dont want to, but my left grip was slipping!

And that slippage may have FUCKED with my embarrassing pullups.

Volume going down.


Posted by: AKIRA

warm ups..
Hip Mobility
Single Legged RDLs

Conventional Deadlifts
225lbs for 2 sets, 3 reps
265lbs for 3 reps
335lbs for 7 sets, 3 reps (75 sec RI)

Alternating DB Press
75lb DBs for 5 reps
125lbs for 5 sets, 4 reps (75 sec RI)

CROWDED!

KB shit

Static Stretched


Felt strong today. No problems! I even threw in a 7th set!

The presses? Well...hmm, I will try this again WITHOUT alternating them. My right shoulder didnt feel good. It scared me.

I was going to do declines, but everyone in the fucking school was in this mother fucker.


Posted by: AKIRA

Warm ups..
KB shit
KB Swings
Pistols

Marching DB Lunge
45lb DBs for 2 sets, 8 steps
75lb DBs for 6 sets, 6 steps (75 sec RI)

DB Row
75lb DBs for 4 reps
115lb DBs for 5 sets, 4 reps (75 sec RI)

Wide Grip Pull ups
BW for 3 sets, 10 reps (30 sec RI; 3rd set had 2 RPs)

Tabata Method
Snatches + Windmills
Single Legged Get ups

Static Stretched


Kind of a unsatisfying workout. I dont like low volume! I will try to add a rep to each workout since everything was easier.

EEEEEeeeeeexcept pullups. I am going to 45-60 sec rests. I am doing KB stuff after most workouts, so no more need to get HR up here.


Posted by: AKIRA

Warm ups..
KB Shit
KB Cleans
3-point Push ups

Flat DB Press
75lb DBs for 5 reps
85lb DBs for 5 reps
125lb DBs for 8 sets, 3 reps (60+ sec RI)

Hip Mobility ~ss~ Hip Thrusts

Conventional Deadlifts
225lbs for 2 sets, 3 reps
275lbs for 3 reps
340lbs for 6 sets, 3 reps (60-75 sec RI)

Alternating DB Press
100lb DBs for 5 sets, 5 reps (60 sec RI)

Tabata

Static Stretched


Ok, there is NO sense doing real heavy shit unilaterally. Buuut, i didnt want to ditch it.

Presses were way too easy. Once I get to 130s, I may have to go to barbell.

Conventionals were scary at first, but ended being ok. Wasnt a monster, but wasnt beaten.

The alternating has a different twist to this. I have one arm fully extended while the other one works. Before, the non working arm stayed flexed the whole time the other was working.


Posted by: AKIRA

Warm ups..
KB Shit
KB Swings
Pistols

T-bar Row
1 plate for 3 reps
2 plates for 3 reps
3 plates for 3 reps
4 plates for 8 sets, 3 reps (60 sec RI)

Marching DB Lunges
45lb DBs for 2 sets, 6 reps
75lb DBs for 7 sets, 3 reps (60 sec RI)

Unsupported DB Rows
80lb DBs for 5 sets, 5 reps (30 sec RI)

Tabata Method x 2


The T-bar row I used was shitty. I cant use this again.

Lunges were ok. Better with the extra set.

Unsupported rows can go up.


Posted by: AKIRA

Warm ups..
KB Shit
Windmills
Hip Mobility
Hip Thrusts
Single Legged RDLs

Conventional Deads
225lbs for 2 sets, 3 reps
275lbs for 2 sets, 3 reps
345lbs for 6 sets, 3 reps (75 sec RI)

Flat DB Press
75lb DBs for 2 sets, 6 reps
95lb DBs for 6 reps
130lb DBs for 8 sets, 3 reps (60 sec RI)

Alternating Flat DB Press
105lb DBs for 5 sets, 5 reps (60 sec RI)

Windmills

Static Stretched


I am going to keep everything the same for next week.


Posted by: AKIRA

Warm ups..
KB Shit
KB Cleans
Core Rows

Yates Row
135lbs for 2 sets, 3 reps
225lbs for 3 reps
275lbs for 8 sets, 3 reps (60-75 sec RI)

Marching DB Lunge
45lb DBs for 2 sets, 6 steps
75lb DBs for 7 sets, 6 steps (60 sec RI)

Unsupported DB Rows
85lb DBs for 5 sets, 5 reps (30 sec RI)

No stretches!!!


Welp, I will try to incorporate the rows to balance out the presses, which means lunges take a permanent back seat. 275lbs wasnt hard, but keeping form was...

Lunges were much better. I can go to 80s!

Unsupported got me sore! I say go up to 90 and 45 sec RI!


Posted by: Stewart14

i've noticed you aren't doing squats currently, how's that working out for you? I only ask because I was actually thinking about replacing squats exclusively with trap bar deadlifts for a while to see how I respond. Truth be told, I really have shitty squat form, and I really think I screwed up my back from squats more than anything. I mean, I can do 400+ pound deadlifts without wearing a belt, but I feel like I need to wear a belt for squats at even 225. there definitely is something wrong there.

I figure trap bar deads are a pretty good quad exercise themselves, so the only thing I guess I would be missing would be the spinal loading aspect of the squats, but I would rather be holding 400 pounds in my hands, it gives you a killer trap workout as well.


Posted by: AKIRA

Ive actually missed squats, but just for the sake of having only 3 heavy lifts, I ditched them for a workout that is hard and takes longer to complete giving me more total work.

Double D used to do insane lunges and it was kind of inspiring. I am cutting now and trying to keep as much strength as I can, so squats (or quads) take a backseat while my hamstrings sit up front.


Posted by: AKIRA

Warm ups..
Hip Thrusts
Hip Mobility
Single Legged RDLs

Conventional Deadlifts
225lbs for 3 sets, 3 reps
275lbs for 3 reps
345lbs for 6 sets, 3 reps (75+ sec RI)

Flat DB Press
85lb DBs for 2 sets, 5 reps
105lb DBs for 5 reps
130lb DBs for 8 sets, 3 reps (60 sec RI)

Alternating DB Press
90lb DBs for 5 sets, 5 reps (30 sec RI)

Windmills
Swings into cleans into presses

Static Stretched


Tired today and just didnt want to be there. I got 1 more day until a week off, so I am suckin it up.

Deads were shady. If I had more energy, Id be better. I am thinking 8x2 next time?

130s are pretty easy. Gonna have to go to barbell or incline DBs.

I did 30 sec RIs because of time and just to get the fuck out of there.


Posted by: Stewart14

instead of a week off, why don't you just try a deload for all your exercises?

I don't know your exact rep ranges, but they seem to follow a pattern, so why don't you try something like what I am attempting to do:
workout 1: 5x5
workout 2: 6x4 add weight
workout 3: 8x3 add weight
workout 4: 3x3 --> this would be the deload using the same weight as the 8x3 workout.
workout 5: 5x5 --> now this would be using the 6x4 weight from workout 2.
etc.


Posted by: AKIRA

The week off is spring break.

I am going to go to 2 reps as soon as I can. With my calories getting less, I wont have enough steam in the engine for more volume.


Posted by: AKIRA

Warm ups..
KB Shit
KB Snatches

Yates Row
185lbs for 5 reps
225lbs for 3 reps
280lbs for 8 sets, 3 reps (60-75 sec RI)

Marching DB Lunge
45lb DBs for 2 sets, 6 steps
80lb DBs for 7 sets, 6 steps (60 sec RI)

Unsupported DB Rows
90lb DBs for 5 sets, 5 reps (60 sec RI)

Tabata x 2

Self Myofacial release

Static Stretched



Thats it for a bit. hah! It rhymed.

Yates...man, this doesnt seem hard whatsoever. The hardest thing is keeping form. I dont run out of breath, I dont find it too intense, I dont sweat! What the fuck do I do?

Lunges MUST remain at this. This is very hard to maintain good form.

Unsupported rows are ok. I like them, but dammit, I guess I messed up the rests?

Ok, So my tabata goes like this:

First set is an MMA setup like the first 2 steps in this:
YouTube Video


I get up on my forearm, which is the PUNCH, then onto my palm. The last movement is a single leg get up. Its basically a part of the Turkish, but the KB is on my shoulder. In fact, its not 1 leg but only 1 leg ever moves.

The 2nd Tabata is a snatch, then clean, then swing. Pretty simple.

Now, the MMA causes major burns, while the traditional setup makes me sweat. Both are great though.

Anyway, thats it for a bit and good thing too. My quads are fucked. They arent sore, but in pain.


Posted by: AKIRA

Warm ups..
KB Shit with DBs
DBs Core Rows

Pullups
BW for 4 sets, 6 reps (30 sec RI)

Unsupported DB Rows
65lb DBs for 3 sets, 8 reps (30 sec RI)

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

Zottman Curls
20lb DBs for 3 sets, 6 reps (30 sec RI)

Pinch Grip

Tabata Method

Slight Stretches


I worked out in the community gym and 65lb DBs is as heavy as shit gets. No barbells except if you call the EZ bar. There is a Smith Machine though.

In any case, I got a good sweat and prevented Detraining.


Posted by: AKIRA

Warm ups..
Halos
DB Woodchops
Cable Torso Twists
3-point Push ups

Weighted Dips
BW for 5 reps
45lbs for 4 sets, 6 reps (30 sec RI)

Incline Alternating DB Press
65lb DBs for 3 sets, 8 reps (30 sec RI)

Close (Diamond) Push Ups
2 sets of 10 reps (30 sec RI)

Cable Pushdowns
160?lbs for 3 sets, 8 reps (30 sec RI)

Windmills
DB Swings
DB Snatches

Static Stretched


Still rocking the community gym. A whole fuck load of snot came out of my nose. UGH. Made me nauseous too.

Got a good burn and sweat... Thats all i can ask for right now.


Posted by: AKIRA

Warm ups..
KB Shit
Windmills
Hip Mobility

Conventional Deads
225lbs for 3 sets, 3 reps
275lbs for 3 reps
315lbs for 8 sets, 3 reps (~75 sec RI)

Bench Press
135lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 6 sets, 3 reps (60 sec RI)

Alternating Flat Neutral DB Press
100lb DBs for 4 sets, 5 reps (60 sec RI)

KB Swings into cleans, into presses, into snatches
Cable Woodchops
Cable Torso Twists

Static Stretched


Good to be back. I took it easy on the deadlifts since I havent done them. Easy return.

Bench is back! 275lbs was pretty easy. I lowered the volume, but Ill keep it and do 295lbs and see how that feels.

Neutral grip is new and was kind of hard. Hard on my shoulder that is...


Posted by: AKIRA

Warm ups..
KB Shit
Core Row

Yates Row
135lbs for 5 reps
225lbs for 3 sets, 3 reps
280lbs for 8 sets, 3 reps (75+ sec RI)

Marching DB Lunge
45lb DBs for 2 sets, 10 steps
70lb DBs for 6 sets, 6 steps (60 sec RI)

Unsupported DB Row
100lb DBs for 5 sets, 5 reps (60 sec RI)

Turkish Getups

Static Stretched


Wellllll, Yates lost some strength. It was hard.

Oh shit, lunges were worse! Fuck.

Unsupported Rows were were where they were supposed to be.


Posted by: AKIRA

Warm ups..
Hip Thrusts
Hip Mobility
Single Leg Deads

Conventional Deadlifts
225lbs for 2 sets, 5 reps
275lbs for 3 reps
335lbs for 8 sets, 3 reps (75-90 sec RI)

Bench Bitch
225lbs for 2 sets, 3 reps
295lbs for 6 sets, 3 reps (60 sec RI)

Alternating Neutral DB Press
95lb DBs for 4 sets, 5 reps (60 sec RI)

Static Stretched


Hmm...deads were fine. I started out stiff, but I can go up in intensity, DOWN IN VOLUME.

Bench was actually hard.

Neutrals were....hmm, I just dont like these.


Posted by: AKIRA

Warm Ups..
KB Shit
Hip Mobility
Pistols

FRONT SQUATS
The bar for 5 reps
135lbs for 5 reps
185lbs for 3 reps
225lbs for 8 sets, 3 reps (75 sec RI)

Yates Row
135lbs for 5 reps
265lbs for 6 sets, 3 reps (60 sec RI)

Unsupported DB Rows
105lb DBs for 4 sets, 5 reps (60 sec RI)

~Caveman Training...
20 sec of KB Snatches
20 sec of KB Halos
20 sec of KB Swings
20 sec of KB Halos
repeat, rest 45 sec

20 sec of KB Cleans
20 sec of KB Halos
20 sec of KB Swings
20 sec of KB Halos
repeat, then...

Static Stretched


I got bored with lunges and I dont know how long fronts will last, but right now I will keep this weight and focus on form.

Yates were switched in order, but 265lbs was cake. I wonder why last weeks 280 was so hard...

Unsupported was the same.

Caveman training? Look up Sean Sherk on YT.


Posted by: AKIRA

Warm ups..
KB Shit
3-point Push Ups

Bench Bitch
225lbs for 3 sets, 3 reps
275lbs for 3 reps
305lbs for 8 sets, 2 reps (75 sec RI)

Conventional Deadlifts
225lbs for 2 sets, 3 reps
315lbs for 6 sets, 3 reps (60 sec RI)

Alternating Flat DB Press
105lb DBs for 4 sets, 5 reps (60 sec RI)

Static Stretched


Everything was easy and therefore everything can go up.

I came back later today to do a shitload of KB stuff for some cardio/plyometrics.


Posted by: AKIRA

[QUOTE=AKIRA;1979111]Warm Ups..
KB Shit
Hip Mobility
Pistols

FRONT SQUATS
The bar for 5 reps
135lbs for 5 reps
185lbs for 3 reps
225lbs for 8 sets, 3 reps (60-75 sec RI)

Yates Row
225lbs for 5 reps
275lbs for 6 sets, 3 reps (60 sec RI)

Unsupported DB Rows
110lb DBs for 4 sets, 5 reps (60 sec RI)

Windmills

Static Stretched


Well I kept it the same and it was a cinch.

Yates was much better.

Unsupported? Same thing. Id say keep BOTH PULLS.


Posted by: AKIRA

Listen to this shit...
I worked out on Friday and didnt log it cuz of a pain I suffered in my neck. I did kettelbells yesterday and today, because I didnt log Friday's workout B, I ended up doing it again. Anyway, here it is..

Warm ups..
KB Shit
Hip thrusts supersetted with Hip Mobility
Single Legged RDLs

Conventional Deadlifts
225lbs for 3 sets, 3 reps
275lbs for 3 reps
315lbs for 2 reps
355lbs for 10 sets, 1 reps (60 sec RI)

Bench Bitch
135lbs for 6 reps
225lbs for 2 sets, 3 reps
275lbs for 2 reps
315lbs for 6 sets, 2 reps (60 sec RI)

Alternating Flat DB Press
90lb DBs for 4 sets, 5 reps (30 sec RI)

Cable Torso Twists

Static Stretched


Ok, today was pretty darn easy. When I got injured on Friday, Bench was first and I did 315 8x2. It was hard. Now, I knocked down volume but it was easy. Deadlifts were real easy. I like doing these for 1 rep. I can focus on form and I am always fresh.

Because I had so much energy, I through in some shorter rests. Got my HR up to 170. Ill go up.

Yesterday was a cheat meal day, so I can assume that the extra calories helped, but Ive also been on ICE BCAAs. So far so good..


Posted by: AKIRA

Warm ups..
Inverted Rows
Single Legged Barbell Rows

Yates Row
135lbs for 5 reps
225lbs for 2 sets, 3 reps
275lbs for 2 reps
295lbs for 10 sets, 1 reps (60 sec RI)

Front Squats (Will Brink Style)
135lbs for 5 reps
225lbs for 2 reps
245lbs for 6 sets, 2 reps (60 sec RI)

Unsupported DB Rows
90lb DBs for 4 sets, 5 reps (30 sec RI)

Turkish Getups into Snatches x 4 sets

Static Stretched


Ok, I know, I know! Whats the point right? Yates, Barbell, Pendlay, there is hardly any reason to max out on these. I hated this. It sucked.

Fronts were much better. Brinks version is ok, though it didnt cure much. I felt a little choked. Ill try it again.

Unsupported was good only cuz my rows from before sucked. Small work though.

Today's workout kind of sucks. I should keep quads first cuz high intensity rows dont do that much, there is no reason to do 1 reps and if I do 2, the intensity cant be that high.


Posted by: AKIRA

Warm ups..
KB Shit
3 point Push Ups

Bench Bitch
135lbs for 5 hilarious reps
225lbs for 2 sets, 3 reps
275lbs for 2 reps
315lbs for 1 rep
325lbs for 10 sets, 1 reps (60 sec RI)

Hip Thrusts
Hip Mobility

Conventional Deadlifts
225lbs for 2 sets, 3 reps
335lbs for 6 sets, 2 reps (60 sec RI)

Alternating Flat DB Press
95lb DBs for 4 sets, 5 reps (30 sec RI)

Caveman Training:
Turkish Getups for a total of 4
Halos
KB Snatches
Push Ups
KB Swings
Planks
Then repeat
Then piss
Then moan

Static Stretched


I think everything will have to stay. Everything just felt tough today, but its been switched up and this cut will take its toll at some time. I think I can bench 335lbs...Maybe I will.


Posted by: AKIRA

Warm Ups..
Hip Mobility
Pistols

Will Brink Front Squats
135lbs for 5 reps
225lbs for 3 reps
255lbs for 10 sets, 1 reps (60 sec RI)

Yates Row
225lbs for 5 reps
275lbs for 8 sets, 2 reps (60 sec RI)

Unsupported DB Rows
95lb DBs for 4 sets, 5 reps (30 sec RI)

Caveman stuff

Static Stretched


Still sporting the Brink Squat. Still getting choked. This was hard to keep form with, but not heavy. Might want to keep this.

I wanted to do Hammer Strength Rows! Ugh.

Unsupported still rocking.

Loving the caveman stuff. This + Tabata = exhaustion.


Posted by: AKIRA

Warm ups..
KB Shit
3-point Push Ups

Bench Bitch
225lbs for 3 sets, 3 reps
275lbs for 2 reps
315lbs for 1 rep
335lbs for 4 sets, 1 rep (failed)
315lbs for 6 sets, 1 reps (60 sec RI)

Hip Thrusts

Conventional Deadlifts
225lbs for 2 sets, 3 reps
315lbs for 8 sets, 2 reps (60 sec RI)

Alternating Flat DB Press
100lb DBs for 4 sets, 5 reps (30 sec RI)

Caveman Training..
KB Swings
Halos
KB High Pulls
KB Curls
KB Snatches
Planks
Rest for 45 sec
Repeat

Static Stretched


Holy shit, well I went down but it was cuz of lack of sleep. I was up til 4am beating God of War 3.

Everything went down, but theres not much to comment on it as I know why.


Posted by: AKIRA

Kettlebell Day!

Caveman Training
Tabata x 2

Now, the first tabata was over 6 minutes because I added another split set. So, 7-8 minutes? Either way, today burned a lot. Perhaps cuz I was dehydrated?


Posted by: AKIRA

Warm Ups..
Hip Mobility

Will Brink Front Squats
135lbs for 5 reps
185lbs for 5 reps
225lbs for 2 reps
255lbs for 10 sets, 1 reps (60 sec RI)

Hammer Strength Row
5 plates for 8 sets, 2 reps (60 sec RI; Unilateral, prone grip)

Unsupported DB Rows
100lb DBs for 4 sets, 5 reps (30 sec RI)


Static Stretched


Front Squats are better. Best advice I can give and remember is to focus on the setup. If its good, the exercise will be simple.

Hammer Strength! Ive missed you!

Unsupported is still awesome.

Focused more on stretching today and skipped KBs.


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K.i.s.s.


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