AKIRA

Possibly. I dont know what you saw.

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

Squaggleboggin

Better to use light weight and feel like an idiot for a while than to use heavy weight and know you're an idiot.

Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal

AKIRA

It sucks, but I have to do it. In any case, since my gym has limited barbell racks, I might have to do leg press machines on lower days.


Time to go back to the upper vertical/lower/upper horizontal. Next week Ill divide the lower day up.

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

Burner02

if there are machines and ellipticals..they wil come...

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

AKIRA

Actually, I was thinking about that when I was there. Females love machines. Then again, if I am not fucking most or all of them, even looking at them becomes a negative distraction.

If a girl is constantly going to do one legged hamstring curls in short, tight sky blue spandex, exposing a perfect clam everytime, she better sit on my dick or face. After weeks of jerking off and not getting her (or them), they need to go!

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

ReproMan

I'd like to know where they expect all this "new client el" to come from? Do they really think by jacking the monthly fee to $70, that a few coats of paint and some new cardio equipment is going to attract people that don't live here? I just don't get it.

AKIRA

I dont get it either. I was going to go there today, but I am sick, which means tomorrow is out too most likely.

The piece of equipment you asked about...

The squat rack I was referring to is right in front of the mirror. Even when Dave Marinelli was telling me about it, he was telling me it was weird. It actually looks like a space saver.

In any case, a place that big has to have something to offer to everyone and having one squat rack isnt going to cut it. Someone had to have complained about the same shit I noted from the last time i was there.

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

Burner02

70.00 per month? ho-lee-crap! for a gym???? I pay:30..00....and it has a basket ball court and pool...WTF do you get for twice that???

that girl in the blue spandex better be giving massages for that kid of monthly fee...

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

ReproMan

AKIRA

Thats the biggest problem. Its less for people that were already a member, but still paying more than $30. Their BB court and "driving range" etc arent even up and running. Then dont forget about having hardly any free weights (except the DBs) on top of that charge.

By the time my contract is up, mayeb there will be a new gym or maybe I wont live here, who knows.

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

AKIRA

Upper Horizontal

Warm ups consisted of active stretches, bridges & planks(both with hip extension), scarecrows & reverse scarecrows, arm circles & reverse arm circles

Flat DB Press
70lb DBs for 1 set, 6 reps
80lb DBs for 1 set, 8 reps
110lbs for 4 sets, 8 reps (2 min RI)

Bent Over Barbell Rows (DOH)
135lbs for 1 set, 10 reps
205lbs for 4 sets, 8 reps (2 min RI)

Incline Barbell Press
185lbs for 3 sets, 10 reps (90 sec RI)

Hammer Strength Iso-Lateral Rows (not unilaterally)
2 plates on each side, for 3 sets, 10 reps (90 sec RI)

Close ?grip? Push Ups
BW for 3 sets, of 12 reps (30 sec RI)

Face Pulls
50lbs for 3 sets, of 12 reps (30 sec RI)

Static Stretched


Another thing I noticed today...no decline bench press. Oh but theres one decline bench, but it doesnt look very DB friendly.

DB Presses can go up, surprisingly, Incline Barbell Press almost failed, in fact, I had 1 maybe 2 more in me.

Barbell rows SUCKED. What the fuck is it with this movement? Maybe its the DOH grip. Jesus, every time I want to go a lil heavier, I am NOT happy.

The *newest* version of this hammer strength machine.....kinda sucks too. The older version has the plates mounted above the handles, NOT THIS ONE. In fact, there is nothing overhead, which is fine, but the handles (more of them this time) are even farther away from the older version's. It was hard enough with the last machine I used, but this one..ugh.

Pushups were selected at the last minute...cuz there was not decline press! BUT, I also wanted to do these again...not bad.

Face pulls burned...on 50lbs?! New cable pulley setup, so naturally 50lbs on this machine isnt the same as others.


I asked the manager if there were going to be new equipment coming in. "More equipment?!" Yeah, squat racks? You have ONE. Plus imagine at 5pm when its prime time, everyone is going to be fighting over there over plates. Since the average leg press junkie uses 20 fucking plates, there will be no plates left over for anyone else. "he does have 2 more pieces, but I dont think theyre squat racks" Then 'Lance' chimes in..."no more squat racks." Jesus, well then how about a squat cage?

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

ReproMan

I knew the first minute I walked in there that was all she wrote for that place. So basically they wanted to drop the majority of their former customers and bring in new faces. Unfortunately, those new faces don't exist. That place won't last 2 years.

Double D

This gym seems to suck some serious balls!!! Hey why not do DB rows instead of bent over rows. I like the rom lots better and I can pull some serious weight on this lift.

www.crossfit.com

ReproMan

What really sucks is the fact that it went from being a predominantly freeweight gym to a complete "fitness club." It's a glorified Bally's now...

AKIRA

I switch back and forth between different types of rows. It seems that will have to incorporate DBs more often than I want. I did order a dip belt yesterday from www.powersystems.com so that will help in some variety. That company is pretty fucking expensive. $14 to ship a belt? Fuck you. ...sold.

FatCat, i was talking to Mark S. in there today and he pointed out some new observations.

Since 5pm is peak hours for the true gym rats, everyone will now be crammed into the "smaller DB area." It is seriously, half the size of the old gym's.

He liked the pulley systems and leg press machines. He also noticed there were no clocks. "I liked the old gym fine. Why didnt they just fix it up and make it nicer? I heard Golds was going to buy that out again."

Thats the 2nd time I heard that. My chiro was the first to say Tequesta & St. Lucie West Golds was talking about buying it and making it a corporate ownded establishment.

Eh, well see.

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

AKIRA

Upper Vertical

Active stretched lower back

Warm ups consisted of:
Ball Bridges w/feet on ball
Ball Crunches w/ oblique twists
Ball Bird Dogs

Arm Cirlces
Reverse Arm Circles
Scarecrows all using 7.5lb DBs.

Weighted Wide Grip Pull ups
BW for 2 sets, 6 reps
25lb plate for 4 sets, 8 reps (2 min RI)

Standing Overhead Barbell Press
65lbs for 1 set, 6 reps
95lbs for 1 set, 6 reps
135lbs for 4 sets, 8 reps (2 min RI)

Neutral Grip ?Chin Ups?
BW for 3 sets, 10 reps (90 sec RI)

Seated DB Overhead Press
65lb DBs for 3 sets, 10 reps

Unilateral Cable Pulldown
40lbs for each arm for 1 set, 12 reps
50lbs for each arm for 2 sets, 12 reps (30 sec RI)

Alternating Hammer Strength Shoulder Press
1 plate on each side for 3 sets, 12 reps (30 sec RI)

Static Stretched


Pullups seemed harder. I miss pulling up on just a regular BAR. This shouldnt had been hard, but...

Overhead press was fine. First time I felt a pump in my shoulders from this!

Chinups were easy and so was seated presses.

Unilateral pulldowns SUCKED, I will not do this again. Hammer strength presses burned...thats it. They just burned.

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

AKIRA

I went ahead and got some contract shit underway.

Just so happens the owner was the one that went over my previous contract and signed me up. My rate AFTER July will be just $34, which isnt too bad. I didnt have to pay anything but $26 fee. Seeing as how I will be able to afford this, I went ahead and asked him about getting some squat racks.

He said he wanted to get everything he had in and set as fast as he could so he could open as fast as he could. He also said I was not the only one that has asked about it. He said he wanted to see how it goes after there are more members. In other words, he wants to hear MORE complaints. Well, it just so happens that when I was using the hammer strength machine, the only squat rack in the gym is right in front of the machine. A woman trainer who obviously juices and her power training husband/bfriend were using the squat rack. HE said he talked to the owner and complained as well. He said the owner finally said ok. Within 2 hours? Ehhhhh, dont know. In any case, the gym will do for now.

Oh yeah, listen to this!

On my way into the gym, a man was walking out with his daughter. He looked familiar, so I thought for sure he was a previous member. He asked me what I was paying. I told him that I was going to find out today. He said that he went to Nautlius while they were relocated and that he was just going to stay there. They quoted him $100 dollars to activate and $69 a month He must not had said he was a previous member!

In any case, I cant see how a place would charge THAT FUCKING MUCH for new members! When a new place opens up, the place should offer special deals to get people in, not scare them away! Hell, even charge people $25 for the first 4 months, then increase it, something to get them in there!

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

Double D

I got a question, why are you doing 2 different oh press exercises? Just curious.

www.crossfit.com

ReproMan

I paid no activation at Nautilus and only $30 a month.

AKIRA

Its technically 3 OH Presses and 3 vertical pulls. It enables me to constantly do compounds and with the low volume, avoid overtraining. Its pretty close to a fullbody cuz of all the muscles used in one day.

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

Burner02

ya know...I think I like your workout ideas...
is this how you do it?
Say:
Monday:
Upper Horizontal: Bench Press/Rows,

Wednesday:
Legs: Squats/Deads

Friday:
Upper Vertical: Military Press/Pull Ups?

Is that how you do that? I think I've been inspired...

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

AKIRA

Lower Ham Dominant

Active stretched lower muscles

Warm ups...bridges w/feel on ball, crunches, bird dogs, inch worms, one legged dead lift walks

Deadlifts (always conventional unless specified)
95lbs for 2 sets, 8 reps
165lbs for 3 sets, 10 reps (2 min RI)

Hammer Strength Squat/Lunge Machine (I thought it was a Hammer strength Deadlift!)
2 plates on each side for 3 sets, 10 reps (90 sec RI)

Sumo Leg Press
1 plate on each side for 4 sets, 10 reps (90 sec RI)

Calf Press on Leg press machine
1 plate on each side for 2 sets, 8 reps
3 plates on each side for 3 sets, 10 reps (45 sec RI)

Forearm Curls using Dual Pulley rack
35lbs for each arm for 3 sets, 15 reps (30 sec RI)

Static Stretched


Deads went up! 10 measily pounds. My shins were bleeding from this one. And my grip burned after the 1st set!

FatCat and I thougt this one machine was for sure a Hammer Strength Deadlift, but half way through, I noticed my quads were burning, then I look at the machine and there the label.

I gave the sumo styled leg press a shot and worked wonderfully. I kept the weight light at first cuz my back didnt like my legs fully extended...but that went away, so a warm up next time then more weight?

Calfs...yay. I added forearm curls cuz of the shitty feeling I had doing deads. I wouldve done static holds, but the one squat rack was taken and I didnt want to deadlift 120lb DBs since they were on the floor!

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

AKIRA

YES. Its actually the most fun template Ive done to date. I used to do push/pull, but this is one step further.

Today however, I have finally split hams and quads. My lower body strength is coming back, but its still fragile. Not sure what I am going to do for ham days since good mornings and RDLs are still scary..

So, in conclusion, it can be divided up into 3 days or 4. I am going to try 4 now, by splitting up lower. Doing all my lower movements in one day wasnt hard and it saves time. I know you dont make it the gym often, so Id say this template would be almost perfect for you. Imagine the upper days, almost EVERY upper body muscle is worked on each day.

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

Squaggleboggin

Once RDLs aren't so scary anymore, try unilateral RDLs. They're quite a bit of fun.