Wish granted

AKIRA · 11-28-2006, 08:07 PM

I bring the bar to where my triceps are parallel to the floor...which is smack on my lips. The only momentum is my shoulders. I dont drive my legs, otherwise it would be a push-press!

Its upper vertical. 3 presses, 3 pulls. It seems on upper horizontal I do chest 3 times too, but I do my lats 3 times as well. 3 presses 3 pulls.

And thanks!

ReproMan · 11-29-2006, 08:04 AM

Quote:

Originally Posted by AKIRA

I bring the bar to where my triceps are parallel to the floor...which is smack on my lips. The only momentum is my shoulders. I dont drive my legs, otherwise it would be a push-press!

Its upper vertical. 3 presses, 3 pulls. It seems on upper horizontal I do chest 3 times too, but I do my lats 3 times as well. 3 presses 3 pulls.

And thanks!

Nice. I go just below parallel which is just below my chin.

**Gazhole** · 11-29-2006, 09:14 AM

Quote:

Originally Posted by AKIRA

Upper Vertical

Personal Record Day!

x3 PRs! You da man!

Burner02 · 11-29-2006, 04:57 PM

Quote:

Originally Posted by FatCatMC

Nice. I go just below parallel which is just below my chin.

same here.

AKIRA · 11-30-2006, 05:37 PM

Upper Horizontal

Static Stretched Lower

Rotator Cuff exercises....

Barbell Bench Press
135lbs for 10 reps
185lbs for 10 reps
225lbs for 6 reps
275lbs for 3 reps
325lbs for 1 rep
335lbs for 1 rep
345lbs for 1 rep
350lbs for 1 rep PR
360lbs for 1 rep PR
365lbs...failed (3 min RI)

Yates Row
135lbs for 2 sets, 12 reps
185lbs for 1 set, 10 reps
225lbs for 4 sets, 8 reps (2 min RI)

Incline DB Press
100lb DBs for 2 sets, 10 reps
same weight for 1 set, 6 reps; failed..rested for 15 sec then fired out 2 more; failed (90 sec RI)

DB Row
80lb DBs for 3 sets, 10 reps (90 sec RI)

Decline DB Flies
45lb DBs for 2 sets, 10 reps (60 sec RI)

Inverted Row
AKIRA for 2 sets, for 12 reps

Set some personal bests today.

Fatigue set in of course, so the rest of the workout day suffered.

Now I am wiped.

On top of it all, I am going out tonight with the best fuck of my life and I know she wont put out tonight cuz I have to put in time with this one all over again...THEN another REAL good fuck called me and wanted to see me...and I just saw her! UGH. This is why I DONT make plans...

Burner02 · 11-30-2006, 06:12 PM

sweet PR's! Have a spotter?

oh..and nice to see that romance isn't dead...

ReproMan · 11-30-2006, 06:14 PM

Quote:

Originally Posted by Burner02

sweet PR's! Have a spotter?

oh..and nice to see that romance isn't dead...

It was me brah

AKIRA · 11-30-2006, 06:18 PM

God dammit. I want 405 pretty fucking bad.

Yeah I had to wait 8 hours for a good spotter. You really cant fuck around when its max day.

ACCEPT NO SUBSTITUTES!

Burner02 · 11-30-2006, 06:40 PM

so...um...how long would have u had to wait...for a bad one?

Malley · 12-03-2006, 08:34 PM

damn strong bench....

AKIRA · 12-03-2006, 10:09 PM

Thanks. Strength is done for now. Its on to mass.

Malley · 12-04-2006, 03:24 PM

So whats the new workout going to look like? Or are you using the same program?

Burner02 · 12-04-2006, 05:01 PM

inquiring minds wanna know

AKIRA · 12-05-2006, 10:28 AM

Upper Vertical

Lat Pulldown (wide)
120lbs for 3 sets, 10 reps (warm up)

Wide Grip PullUp
BW for 4 sets, 8 reps (60 sec RI)

Chin Ups
BW for 3 sets, 10, 10, 9 (failed; 60 sec RI)

Standing Overhead DB Press
25lb DBs for 3 sets, 10 reps (warm up)

Standing Overhead Barbell Press
135lbs for 4 sets, 8, 8, 6, 5 (failed; 60 sec RI)

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

Weighted Straight Bar Curl
70lbs for 2 sets, 12 reps (45 sec RI)

Weighted Straight Bar Overhead Extension
100lbs for 2 sets, 12 reps (45 sec RI)

Crunch w/legs on stability ball
2 sets of 20

Same setup but 5 lil crunches in one full crunch
2 sets of 4 crunches x 5 lil ones

Well I did my pulls before my pushes and I think it made my pushes suffer. How?

I was sooooo out of fucking breath! My nose was stuffy prior to getting to the gym and overhead presses suffer the MOST overall exercises if I dont breathe right. So thats why my overhead presses suffered.

The close grip chinups I would think suffered cuz I JUST did pullups before it.

Everything else seemed predictable. I knew today would be a bit awkward considering the reps are higher with the rests being lower.

Ugh, I dont really like doing mass/size workouts.

AKIRA · 12-05-2006, 10:34 AM

OH! I didnt see I had replies.

Well vertical's wont be too much of a different setup than the next two. Horizontal will have incline bench instead of flat, more dumbell usage, and I will do two compounds for pushes and pulls then a single joint movement for both. My horizontal pulls will prolly be the same...I will have to think about it at work.

My LOWER will be the most beneficial of this mass workout. Because of my disk, I cant do power/strength workouts, so mass is my only answer. But this time....this time I can do...

DEADLIFTS!

But it has to be light weight...

**P-funk** · 12-05-2006, 10:38 AM

you are allowed to deadlift now?

AKIRA · 12-05-2006, 12:55 PM

Quote:

Originally Posted by P-funk

you are allowed to deadlift now?

Dr. cleared me for some light lifts. I wont be doing much at all due to fear.

However, I have lifted heavy dumbells into place when doing a flat bench press and I never feel any sort of pain whatsoever.

Doesnt mean it wont happen later though.

ReproMan · 12-05-2006, 01:08 PM

Quote:

Originally Posted by AKIRA

Well I did my pulls before my pushes and I think it made my pushes suffer. How?

I noticed that when I did a full body routine for the first time. This is why I start one upper day with my pushes, and one with my pulls.

**Gazhole** · 12-05-2006, 03:29 PM

If your back muscles are synergists to whatever pressing you're doing, if they are fatigued then of course the presses will suffer a bit.

For example, never do lat-heavy exercises before you bench press.

Whichever movements are most important to that particular session, be sure to get them done first. Unless your goal is to be able to keep your pressing strength up, despite a fatigued back, obviously :P.

AKIRA · 12-05-2006, 03:40 PM

Technically, a pull's synergist would be something along the lines of the bicep or such. You may be thinking of antagonists. E.g. posterior deltoid with a benching movement, tricep with a bicep curl.

I honestly didnt feel fatigued through my muscle's strength. I just couldnt get my breathing right. In my passed vertical pushes, I constantly piss and moan about over head pressing vs. breathing. I honestly walk away from the bar out of breath, but not fatigued. Its hard to explain. I guess the tiredness I feel isnt the kind of tiredness everyone feels as they leave the gym.

Overhead presses (standing or not) & Curls suffer the most if my breathing is off.

AKIRA · 12-06-2006, 11:41 AM

Lower

Active Stretched Lower shit

Super Seated Leg Press
1 plate on each side for 3 sets, 12 reps (warm up)
4 plates on each side, for 3 sets, 10 reps (2min RI)

DOH Deadlifts
135lbs for 3 sets, 10 reps (2min RI)

DB Lunges
30lb DBs for 1/2 the track, stopped at about 2/3s of the way, used straps, went a lil more, then rested for 30 sec with 1/4 left. Then finished the track w/out straps

Smith Machine Assisted Calf Raises
1 plate on each side for 1 set, 12 reps (warm up)
2 plates on each side for 4 sets, 10 reps (60 sec RI)

Static Stretched Lower Stuff

I removed one set from the leg press and didnt do the other half of the track to make room for the deadlifts. Deads werent bad by the way...at all. Full ROM, picked up the "dead" weight on each rep.

Lunges got hard in a hurry. Anyone else say "left...right...left....right" while going around the track? For some reason I have to. I am so used to counting reps that I get confused.

I added 2 more reps to each set of calf raises to go along with the mass workouts.. I hardly finished the last set.

Its so nice to see scars on my shins again.

ReproMan · 12-06-2006, 12:06 PM

Quote:

Originally Posted by AKIRA

Lower

Active Stretched Lower shit

Super Seated Leg Press
1 plate on each side for 3 sets, 12 reps (warm up)
4 plates on each side, for 3 sets, 10 reps (2min RI)

DOH Deadlifts
135lbs for 3 sets, 10 reps (2min RI)

DB Lunges
30lb DBs for 1/2 the track, stopped at about 2/3s of the way, used straps, went a lil more, then rested for 30 sec with 1/4 left. Then finished the track w/out straps

Smith Machine Assisted Calf Raises
1 plate on each side for 1 set, 12 reps (warm up)
2 plates on each side for 4 sets, 10 reps (60 sec RI)

Static Stretched Lower Stuff

I removed one set from the leg press and didnt do the other half of the track to make room for the deadlifts. Deads werent bad by the way...at all. Full ROM, picked up the "dead" weight on each rep.

Lunges got hard in a hurry. Anyone else say "left...right...left....right" while going around the track? For some reason I have to. I am so used to counting reps that I get confused.

I added 2 more reps to each set of calf raises to go along with the mass workouts.. I hardly finished the last set.

Its so nice to see scars on my shins again.

Sounds like me when I'm playing the guitar. I have a hard time playing and NOT singing. When I stop singing I lose my place.

**Gazhole** · 12-06-2006, 03:34 PM

Quote:

Originally Posted by AKIRA

Technically, a pull's synergist would be something along the lines of the bicep or such. You may be thinking of antagonists. E.g. posterior deltoid with a benching movement, tricep with a bicep curl.

I honestly didnt feel fatigued through my muscle's strength. I just couldnt get my breathing right. In my passed vertical pushes, I constantly piss and moan about over head pressing vs. breathing. I honestly walk away from the bar out of breath, but not fatigued. Its hard to explain. I guess the tiredness I feel isnt the kind of tiredness everyone feels as they leave the gym.

Overhead presses (standing or not) & Curls suffer the most if my breathing is off.

Antagonist! Thats what im talking about. Id just finished up an hours reading of my textbook when i posted that, i had far too many big words floating around my head :P.

You got the point though i guess, haha.

Sometimes i get a similar breathing thing actually. Every now and again ill just have a sudden spat of irregular breathing, out of nowhere. If i stop for a few minutes it goes away though.

Maybe youre psyching yourself up too much?

11-28-2006, 08:07 PM	#301
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	I bring the bar to where my triceps are parallel to the floor...which is smack on my lips. The only momentum is my shoulders. I dont drive my legs, otherwise it would be a push-press! Its upper vertical. 3 presses, 3 pulls. It seems on upper horizontal I do chest 3 times too, but I do my lats 3 times as well. 3 presses 3 pulls. And thanks!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-30-2006, 05:37 PM	#305
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Upper Horizontal Static Stretched Lower Rotator Cuff exercises.... Barbell Bench Press 135lbs for 10 reps 185lbs for 10 reps 225lbs for 6 reps 275lbs for 3 reps 325lbs for 1 rep 335lbs for 1 rep 345lbs for 1 rep 350lbs for 1 rep PR 360lbs for 1 rep PR 365lbs...failed (3 min RI) Yates Row 135lbs for 2 sets, 12 reps 185lbs for 1 set, 10 reps 225lbs for 4 sets, 8 reps (2 min RI) Incline DB Press 100lb DBs for 2 sets, 10 reps same weight for 1 set, 6 reps; failed..rested for 15 sec then fired out 2 more; failed (90 sec RI) DB Row 80lb DBs for 3 sets, 10 reps (90 sec RI) Decline DB Flies 45lb DBs for 2 sets, 10 reps (60 sec RI) Inverted Row AKIRA for 2 sets, for 12 reps Set some personal bests today. Fatigue set in of course, so the rest of the workout day suffered. Now I am wiped. On top of it all, I am going out tonight with the best fuck of my life and I know she wont put out tonight cuz I have to put in time with this one all over again...THEN another REAL good fuck called me and wanted to see me...and I just saw her! UGH. This is why I DONT make plans...
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-30-2006, 06:12 PM	#306
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	sweet PR's! Have a spotter? oh..and nice to see that romance isn't dead...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-30-2006, 06:18 PM	#308
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	God dammit. I want 405 pretty fucking bad. Yeah I had to wait 8 hours for a good spotter. You really cant fuck around when its max day. ACCEPT NO SUBSTITUTES!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-30-2006, 06:40 PM	#309
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	so...um...how long would have u had to wait...for a bad one?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-03-2006, 08:34 PM	#310
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	damn strong bench....
	www.crossfit.com

12-03-2006, 10:09 PM	#311
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Thanks. Strength is done for now. Its on to mass.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-04-2006, 03:24 PM	#312
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	So whats the new workout going to look like? Or are you using the same program?
	www.crossfit.com

12-04-2006, 05:01 PM	#313
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	inquiring minds wanna know
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-05-2006, 10:28 AM	#314
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Upper Vertical Lat Pulldown (wide) 120lbs for 3 sets, 10 reps (warm up) Wide Grip PullUp BW for 4 sets, 8 reps (60 sec RI) Chin Ups BW for 3 sets, 10, 10, 9 (failed; 60 sec RI) Standing Overhead DB Press 25lb DBs for 3 sets, 10 reps (warm up) Standing Overhead Barbell Press 135lbs for 4 sets, 8, 8, 6, 5 (failed; 60 sec RI) Seated Overhead DB Press 50lb DBs for 3 sets, 10 reps (60 sec RI) Weighted Straight Bar Curl 70lbs for 2 sets, 12 reps (45 sec RI) Weighted Straight Bar Overhead Extension 100lbs for 2 sets, 12 reps (45 sec RI) Crunch w/legs on stability ball 2 sets of 20 Same setup but 5 lil crunches in one full crunch 2 sets of 4 crunches x 5 lil ones Well I did my pulls before my pushes and I think it made my pushes suffer. How? I was sooooo out of fucking breath! My nose was stuffy prior to getting to the gym and overhead presses suffer the MOST overall exercises if I dont breathe right. So thats why my overhead presses suffered. The close grip chinups I would think suffered cuz I JUST did pullups before it. Everything else seemed predictable. I knew today would be a bit awkward considering the reps are higher with the rests being lower. Ugh, I dont really like doing mass/size workouts.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-05-2006, 10:34 AM	#315
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	OH! I didnt see I had replies. Well vertical's wont be too much of a different setup than the next two. Horizontal will have incline bench instead of flat, more dumbell usage, and I will do two compounds for pushes and pulls then a single joint movement for both. My horizontal pulls will prolly be the same...I will have to think about it at work. My LOWER will be the most beneficial of this mass workout. Because of my disk, I cant do power/strength workouts, so mass is my only answer. But this time....this time I can do... DEADLIFTS! But it has to be light weight...
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-05-2006, 10:38 AM	#316
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	you are allowed to deadlift now?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-05-2006, 03:40 PM	#320
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Technically, a pull's synergist would be something along the lines of the bicep or such. You may be thinking of antagonists. E.g. posterior deltoid with a benching movement, tricep with a bicep curl. I honestly didnt feel fatigued through my muscle's strength. I just couldnt get my breathing right. In my passed vertical pushes, I constantly piss and moan about over head pressing vs. breathing. I honestly walk away from the bar out of breath, but not fatigued. Its hard to explain. I guess the tiredness I feel isnt the kind of tiredness everyone feels as they leave the gym. Overhead presses (standing or not) & Curls suffer the most if my breathing is off.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-06-2006, 11:41 AM	#321
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	"Women weaken Legs" -Mickey Lower Active Stretched Lower shit Super Seated Leg Press 1 plate on each side for 3 sets, 12 reps (warm up) 4 plates on each side, for 3 sets, 10 reps (2min RI) DOH Deadlifts 135lbs for 3 sets, 10 reps (2min RI) DB Lunges 30lb DBs for 1/2 the track, stopped at about 2/3s of the way, used straps, went a lil more, then rested for 30 sec with 1/4 left. Then finished the track w/out straps Smith Machine Assisted Calf Raises 1 plate on each side for 1 set, 12 reps (warm up) 2 plates on each side for 4 sets, 10 reps (60 sec RI) Static Stretched Lower Stuff I removed one set from the leg press and didnt do the other half of the track to make room for the deadlifts. Deads werent bad by the way...at all. Full ROM, picked up the "dead" weight on each rep. Lunges got hard in a hurry. Anyone else say "left...right...left....right" while going around the track? For some reason I have to. I am so used to counting reps that I get confused. I added 2 more reps to each set of calf raises to go along with the mass workouts.. I hardly finished the last set. Its so nice to see scars on my shins again.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal