AKIRA

PUSH

Weighted Dips
Bodyweight for 2 sets, 15 reps
2 plates for 4 sets, 6 reps

Standing Barbell Military Press
135lbs for 1 set, 6 reps
145lbs for 2 sets, 6 reps
145lbs for 1 set, 5 reps (failed the 6th)

Flat dumbell Fly
50lbs for 3 sets, 10 reps

Posterior cable (reverse fly) each hand
35lbs for 1 set, 10 reps
40lbs for 2 sets, 10 reps

Anterior (HUH???) cable (front) raise
40lbs for 2 sets, 10 reps

Tricep cable pushdown
110lbs for 2 sets, 10 reps

Overhead cambered bar extension
70lbs for 1 set, 12 reps
80lbs for 1 set, 12 reps

Core work...Plank
3 sets of 8 secs, 1 set with hip abduction 8 secs

2 sets of crunches 20 reps each

NO CRAMPS!

I started with dips today cuz I loved the feeling last time. Since reps went up by 2, 1 plate was removed from the last time I did this.
Military was tough as shit. I find that I am wobbling a lot with the weight. Then I realized its my head...I dont want it to hit the barbell, so I move it before and after it goes passed my face.
Flies were light, but I said fuck it.
I threw in posterior AND anterior this time for balance. Not a bad weight. God damn I hate my shorts.
Triceps were rushed, but I did pushdowns BEFORE the, I think its called a french press. Anyway, good burn.

I gotta shit, so this MUST be short.

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

PULL

Wide grip pull up
BW for 2 sets, 10 reps (warm up)
35lbs for 3 sets, 6 reps
35lbs for 1 set, 5 reps (failed 6th)

Yates Row
245lbs for 4 sets, 6 reps

Neutral grip pulldown
160lbs for 1 set, 10 reps
170lbs for 2 sets, 10 reps

T-bar row
3 plates for 3 sets, 10 reps

Barbell curl
95lbs for 1 set, 10 reps
95lbs for 1 set, 6 reps (failed big time)

Spider curls
10lbs on each side of cambered bar for 1 set, 10 reps
Same thing for 1 set, 7 reps

Forearm curls
25lbs on a shortened barbell for 2 sets, 20 reps
Same weight and bar but reversed movements, 2 sets of 15 reps

33 min on elliptical

Today was goo, but I wanted to do the rows FIRST. Either way, the pull ups were nice. I went up 10 lbs this week.
The Yates Row were just as good, went up 10lbs. I will go up 5lb more.
Pulldowns were boring as usual. I guess Ill go up.
T-bar rows were good, but odd. Not sure where to place my feet. I kept feeling like the weight was pulling me forward. Ill have to keep closer to the weight I guess.
I decided to do barbell curls cuz they are hard. Wow, did my weight go down. I hope to fucking god this shit goes up, cuz this weight is weight ive done since I was in my late teens.
Spider curls are always hard. No matter what, youre screwed doing these, so yes, I loved them.
I threw in forearms cuz all Ive done is pinch grips, so time to switch it 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

AKIRA

Legs have been delayed due to a possible HERNIA. So I am back in the high school weightlifting mentality.

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

PUSH

Standing Barbell Military Press
65lbs for 1 set, 12 reps
95lbs for 1 set, 10 reps (warm up completed)
145lbs for 4 sets, 6 reps

Weighted Dips
BW for 1 set, 12 reps (warming up my elbows)
2 plates for 4 sets, 6 reps

Unilateral Bent Over raise
30lbs for 2 sets, 10 reps

Scaptions (NOT unilateral)
30lbs for 2 sets, 10 reps

Flat Bench flies
55lbs for 3 sets, 10 reps

Hise Shrugs
175lbs for 3 sets, 10 reps
-superseted with-
Decline tricep extensions using dumbells (skull crushers on a decline bench)
50lbs for 3 sets, 10 reps (failed on 9th rep on the LAST tricep set)

Rope Pushdown
70lbs for 2 sets, 12 reps

Some fucking SHITTY quick protein drink, then a NITRIC FORCE

12min on cycle
12min on treadmill
12min on eliptical

Today I started out with shoulders FIRST. Ohhh, I felt so much stronger.
HOWEVER, dips were fucking hard. Ohhh, I felt so much weaker.
Cables were taken up so I did some posterior deltoid work one shoulder at a time, followed by some lateral/anterior head work. (beauty of scaptions)
I went up 5lbs on each arm for declines and I can do 5lbs more. I remember when 25lbs was scary.
Hise Shrugs were put on these days cuz they are, in fact pushes. I went ahead and did some skull crushers right after them. Now I am not complaining, but what the fuck was I thinking? I did 1 too many sets on both shrugs and triceps. Eh, well, the shrugs were too easy on this push day (prolly due to the fact, that I wasnt already doing them from other back exercises), but the decline bench addition to the skull crushers made this a fucking HARD work out. I failed on my 9th rep.
I was fried when I got to the pushdowns. 70lbs was more than enough. :sobb:

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

PULL DAY

Yates Row
135lbs for 1 set, 12 reps
185lbs for 1 set, 10 reps (warm up)
265lbs for 4 sets, 6 reps

Weighted wide Grip pullups
25lbs for 4 sets, 6 reps (very last reps was assisted)

Hammer Strength Row Unilateral
3plates on each side for 1 set, 10 reps
3plates plus a 25 on each side for 1 set, 10 reps
4plates on each side for 1 set, 10 reps (last 2 were assisted)

Cable pulldown, chin up style
130lbs for 1 set, 10 reps
140 for 2 sets, 10 reps

Alternating standing dumbell twisted curl
35lbs for 2 sets, 10 reps
-supersetted with-
Dumbells shrugs
90lbs for 2 set2 10 reps

Spider curls
2 5lbs on the shortened barbell, not cambered for 2 sets, 12 reps

10min on eliptical
12min on treadmill

Today was lighter than usual but that was due to drinking last night and getting up early to come see a gorgeous and hopefully new victim. I missed her due to not adjusting time for the daylight changing bullshit, but a workout partner was, so on with the show.

Yates row stayed the same and I am glad it did, cuz it was rough.
Pullups went down 10lbs, again, cuz of the lack of proper rest.
Hammer strength went up though. This was prolly about the time the endorphins kicked in and I had extra energy.
Lat pulldowns or chin ups with the pulldown machine were very low. I coulda done 20lbs more, not sure why I didnt.
Supersets were fine, wanted to save some time, so thats why it was done.
Spider curls, ya know, what the fuck. By this time, my bi's shoulda been fried and the spiders are just the killer to end them, but they were reletively easy. I never needed any assistance, used a full ROM, and I clenched at the top of each rep. Too light? Guess so.

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

Arms (yep, I said arms)
Since my lower body is questionable material right now, I thought Id throw in an arm day for now.

Overhead Tricep extension with an EZ-curl bar
1 10lb on each side for 2 set, 12 reps
-superset with-
EZ curl bar curl (wider grip)
Same weight, same set, set reps (warm up)
25lb on each side for 3 sets of 10 reps fo rthe triceps
-superset with-
same weight for the EZ curls, but 1st set was 10 reps, 2nd set was 8 reps, 3rd was 6 reps

Cable rope pushdown
120lbs for 3 sets, 10 reps
-superset with-
Rope curl, kind alike a hammer curl
90lbs for 3 sets, 10 reps

Unilateral Dumbell extension off chest
25lbs for 3 sets, 12 reps
-superset with-
Incline bench used as a preacher for unilateral hammer curls
25lbs for 3 sets, 12 reps

Cardio
15 min on treadmill
15 min on eliptical

Ill be breif.
Overhead extensions were fine. Kinda easy but it was a day of super sets, so weight was dropped. Good thing too, my curls were hard. Failed twice and cramped up on the 2nd set.
Rope pushdowns were way too easy. These were cables I was using and NOT belts. Belts are always harder. The curls were sufficient, but Ill go up 10 lbs.
The tricpe workout I did next is tough to describe. The end of the movement is with both arms extended off a flat bench. ALmost like a flat bench dumbell press, but the weight it shoulder width apart. Anyway, you take the dumbell, one at a time, and bring it down to the opposite pec. Like a skullcrusher, but bring it to the chest rather than head. While one dumbell is going down, the other is still extended. Seemed like easy weight, but towards the end, it burned due to the constant tension. Hammer curls were same as always.

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

PUSH

Incline Barbell Press
155lbs for 1 set, 12 reps
205lbs for 1 set, 10 reps (warm up)
245lbs for 3 sets, 6 reps
245lbs for 1 set, 5 reps

Standing Barbell Military Press
135lbs for 4 sets, 6 reps

Cable Standing Fly
60lbs for 1 set, 10 reps
65lbs for 2 sets, 10 reps

Standing Dumbell Laterl Raise
35lbs for 3 sets, 8 reps
-superset with-
Hise Shrugs
205lbs for 3 sets, 8 reps

Close Grip Barbell Press
205lbs for 1 set, 10 reps
205lbs for 1 set, 6 reps!!!!! WHAT THE FUCK

Unilateral Tate Press
35lbs for 2 sets, 10 reps

15min on elipical
15min on cycle

Today was good and bad, but mostly bad.
Incline Barbell strength is DOWN. 245lbs shouldnt be shit to me. Bad day maybe?
The military is also down 10lbs. I did this deliberatly cuz of the previous workout. Good thing too cuz this was hard also, god dammit.
The flies on the cables I like SO much better than dumbells. Without worry of gravity fucking up your shoulder(s), you can really focus on squeezing your chest on these. I wanted to go up to 60s for dumbells next time I did flies, but since the cables were free, I gave it a shot! And whaddyaknow, 65lbs were plenty enough. Ugh, I can still feel that last rep.
The supersets I did were done to decrease time witht he addition of hise shrugs. I got pretty out of breath after 1 superset. Hise shrugs should go up when theres no superset, but the lateral raises were fucking hard too. What the fuck is going on.
The close grip is what got to me. I used to be able to fire out 245lbs on close grip, now I am struggling with that weight on regular inclines AND 205lbs on this exercise is more than enough? Jesus. I guess I shouldnt be so hard on myself, considering at this point my arms were fried. But still, it sucks seeing this.
The tate press is what I did on my "arm" day. I do it one arm at a time and its a lil difficult to get the form down well, but that might be cuz I am doing it unilateral. If you were to do it with both arms, your arms would begin flared out (more so than what I was doing) and the motion would end with the dumbells next to each other in the center of your chest. Neutral grip mind you. Ill give it a whirl next time.

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

PULL

Yates Row
135lbs for 1 set, 12 reps
185lbs for 1 set, 10 reps (warm up completed)
250lbs for 4 sets, 6 reps

Weighted Pullups
35lbs for 4 sets, 6 reps

Hammer Strength Row
3 plates for 3 sets, 10 reps (one arm at a time)

Chinups
Bodyweight for 2 sets, 10 reps
BW for 1 set, 9 reps (failed)

Hammer dumbell curls
25lbs for 2 sets, 12 reps

Reverse curls with EZ bar
Bar was rated at 30lbs for 2 sets, 12 reps

20min on treadmill
10min on eliptical

Glute bridge each side held for 8-10 secs
Pron Iso Ab with hip extension and abduction 8 secs, each leg
Repeated both equally 8 sets

Today was fant-abulous. And I am wondering if its cuz of Maximum Pump or if its just a good day. I have a thread going in Supplements about Maximum Pump and Ill make an addition after this.

Yates row went up 5lbs. It was easy! But I am at a cross roads. Yes, it was easy enough to go up another 5lbs, but the last set was a bit shaky. Increasing weight may sacrafice form...fuck it, if I fail with 255lbs, so be it.
Weighted Pullups were easy too. Again the last set fucked me. Oh yeah, my grip wasnt as wide as usual. That alone may be why it was a tad easier. The 4x6 scheme was completed though. Ill keep the grip the same and go up to 45lbs.
I am not sure if I went up on Hammer Strength, but this was a great workout. Great weight for this volume too, but Ill go up IF I want this exercise as a secondary workout vs. a primary. But if youve noticed, I am starting to incorporate staples in my programs.
I didnt go weighted with chinups only cuz I wanted to fry my bis. These were all the way up, all the way down. I finally did fail, but I fucked up really. I just didnt breathe right. At lowest extension, I paused longer than normal and boom, I was wiped.
Both the hammer and reverse curls burned! I was thinking of NOT doing any arm work today, but said fuck it. I went light and aimed for reps.

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

Can you fucking believe I wasnt sore today from that last workout?

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

LEG DAY

ATG Squat
135lbs for 3 sets, 15 reps
155lbs for 2 sets, 12 reps

Deadlift
135lbs for 4 sets, 10 reps

Leg Press done Unilateraly
1 plates on each side for each leg, 3 sets, 10 reps

Seated Leg Curl
100lbs for 3 sets, 10 reps

Smith MAchine assisted calf raise off a block of wood
1 plate on each side for 1 set, 10 reps
1plate and a 25lb on each side for 2 sets, 10 reps

Seated calf
1 plate and a 25lb for 2 sets, 12 reps

Static stretched, gastroc, solues, quads, hams, multi

Ball crunches
2 sets of 12 reps

FUCK CARDIO

Yeah, I came back for it. I decided to start over and pay close attention to my body.

Squats were completly to the ground. I want to really focus on this so when I climb back up (hopefully), I wont kid myself on heavier weight. Anyway, this shit was hard. I was out of breath and had some burns from the FIRST set!
Deadlifts werent any sweeter. In fact, my back was feeling sore after the first set. My form was as good as it gets with the squats so I dont know. However, the 3rd and 4th set of deadlifts got easier and the pain was GONE.
I did the leg press one leg at a time and my legs were shaking. Pretty light weigh too. Boy am I FUCKING weak.
Hamstrings were done with the seated machine vs. the lay down one. Never tried it before and it was open, so why not. Not bad. 100lbs isnt too heavy, but it wasnt too light.
Calf raises are really heavier on this particuliar smith machine cuz the bar cannot be lifted with a finger like you could on other smiths. Anyway, it was kind of a heavy load. I didnt really want to go light cuz my calfs are fine, but just to keep to my regime, I decided to aim for the double digit reps.
Seated calfs....boring as usual.
After stretching I did some core work. Abs were JUST about to cramp up. Then I thought, 'well, they were working throughout the deads and squats, so its to be expected.

Sorry day, but good to be back.

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

HA! I wish I could do that, my right knee would rip right through the front of my leg!

AKIRA

PUSH NIGGA PUSH!

Flat Barbell Bench
135lbs for 1 set, 10 reps
185lbs for 1 set, 10 reps
225lbs for 1 set, 10 reps (warm up done!)
275lbs for 4 sets, 6 reps

Standing Military
155lbs for 3 sets, 6 reps
Same weight for 1 set, 5 reps (failed 6th)

Flat Dumbell fly
60lbs for 2 sets, 10 reps
same weight for 1 set, 8 reps

Seated Arnold Press
40lbs for 2 sets, 10 reps
same weight for 1 set, 9 reps

Skull crushers
87lbs for 1 set, 10 reps
107lbs for 1 set, 10 reps + 2 more assisted

Angled bar pushdown
80lbs for 2 sets, 12 reps

Rope crunch
90lbs for 1 set, 20 reps
100lbs for 1 set, 20 reps
110lbs for 1 set, 20 reps

Out of time for cardio..what a tragic shame.

Today fucking ROCKED. My bench was not bad. I thought I was going to be struggling like a mofo since 245lbs was hard on a incline.
Standing military however, was a bitch. This shit, I swear, is hard to do. Every time the fucking bar passes my face, I have to move my head back. It throws off my rhythm, hence the failed rep. Son of a bitch!
Flies were the hardest ever. What a god damn burn! I didnt fail after the 8th rep on the 3rd set, I just knew I was screwed after that point. I didnt want to sacrifice form for 2 more reps, NOT on flies.
First time I incorporated the Arnold. Not bad and it sure catches up with you. The first set was a snap, but then....
Skullcrushers were tested for strength and guess what, I still got it! Remember, the bar I use is 17lbs.
Pushdowns were ok. Just a burn. Yay.
Rope cunches were a last minute thing. I used to do so well on these, so I decided to try em out again. Little cramping nothing bad though.

Everything went 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

AKIRA

Pull it, bitch.

Yates Row
135lbs for 2 sets, 12 reps
185lbs for 1 set, 10 reps
275lbs for 2 sets, 6 reps
275lbs for 2 sets, 5 reps

Weighted Wide Grip Pull ups
45lbs for 4 sets, 6 reps

T-Bar row
2plates for 2 sets, 12 reps
2 plates and a 10lb for 1 set, 12reps

Neutral Grip Pulldown
170lbs for 1 set, 12 reps
180lbs for 2 sets, 10 reps

Face Pulls
80lbs for 1 set, 12 reps
85lbs for 1 set, 10 reps

Dumbell Shrugs
115lbs for 2 sets, 10 reps (each hand)

Standing alternating dumbell twist curls
50lbs for 1 set, 8 reps
50lbs for 1 set, 7 reps

Reverse Curls
40lbs for 1 set, 10 reps
50lbs for 1 set, 10 reps
60lbs for 1 set, 8 reps

Eliptical 15 minutes

Today was 50/50 as if it was productive or not.
I wasnt feeling very excited about my yates. I decided to suck it up and increase the weight 10lbs. 275 isnt easy. The reason why the reps went down in set 3 and 4 was cuz form was decreasing. In fact, the last set was pretty bad form. I just dont like doing heavy rows god dammit. I felt the 135 and 185 in my upper back more so than the heavy weight. I am thinking about dropping the weight and adding the reps again.
Pull ups are getting boring also. I did in fact finish the rep scheme/volume, but it didnt look perfect. It wasnt easy, so I feel form may have been altered OR I wasnt going up all the way. As much as this shit bores me, I am not going up until I know its good to go.
I dont know if I am a fan of the T-bar, but I upped the reps. What do you fucking know, I felt it.
Neutral grips I enjoyed! I went heavier and made sure to get that full stretch. I dont think pull ups or pulldowns are effective if you dont use a full rom.
Face pulls were new. I did these cuz I am sick of doing the same old shit for posterior deltoids. Not bad. Had to use a staggered stance so I didnt pull myself to the cable rack.
Shrugs...wonderful as always.
Curls I said FUCK IT. I had a good day yesterday with skull crushers cuz I wanted to test my strength, SO I did so here too. I was still able to rep the 50s. But fatigued on the 2nd set. Aww.
Reverse curls were 1 set too many, but that was cuz I though 40lbs was going to burn me out towards the end. Nope.

Everything went up except pullups and maybe the t-bars, but I dont know, I dont have that satisfied feeling. Of course, my allergies have been terrible lately. I am almost healed now, I just have all the phlem in my throat that I am CONSTANTLY coughing and swallowing. Hence the "15 minutes" on the eliptical.

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

Active Rest

Prone Iso Abs
2 15 sec intervals
Then 2 more with hib extention 10 sec
Then 2 more with hip and arm extension 6 sec ( why was this hard today...oh yea)

Floor Bridge
2 15 second intervals with hip extension

Ball reverse crunch
3 sets of 20 reps with 30 sec RI, if that

Ball crunch with twist
4 sets, (2 each way) with 20 reps and 30 sec RI

Floor V-up
2 sets of 15 reps

Floor side crunches
4 sets (2 each side) of 15 reps. Rest was time allotted for opposite side to complete reps

I had to do an overnight last night to watch these two scumbags steal. Yay. It threw my whole 2 days off. However, when I got home I still had energy so I thought Id use it to do some core work. No cramps! Doing the Planks before the crunches seems to deter the cramping, hence the bloodflow increased to the abdominal area. Good burn, but I wish I had my rope crunches for christ's sake.

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

Yeah, but your active rest seems alot more "active" than mine. Kinda mindless just workin on the eliptical, I do it cuz it's the easiest cardio I've ever done. What can I say, I'm a lazy bastard.

Squaggleboggin

I love seeing others do ATG squats, man. Welcome to the club. They suck ass, I know, but they're awesome. It's great you're trying them out. You'll definitely come to love them and you'll be glad you're doing it the right way. When you're looking for even more of a challenge, do them with a 5s pause at the bottom. That's tough. And don't worry about the weight you're doing. A friend of mine is a college football player who squatted 320x20. However, those were pansy squats. He won't even attempt my squats (ATG bottom) and I highly doubt he could even do 250 in this manner. Just goes to show you how different variations of the squat drastically change your actual strength.

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

AKIRA

Legs

ATG (i dont like this expression) Squats
135lbs for 2 sets, 10 reps (warm up)
155lbs for 2 sets, 10 reps
165lbs for 3 sets, 10 reps

Deadlifts
135lbs for 1 set, 10 reps
155lbs for 2 sets, 10 reps
165lbs for 2 sets, 10 reps

Leg Press for CALVES
2 plates on each side for 1 set, 10 reps (warm up)
3 plates on each side for 3 sets, 10 reps

Seated Calf
3 plates for 3 sets, 10 reps

Treadmill for 13min
Eliptical for 12min

Yeah i am still doing light shit, but I gotta focus here. And since my problems areas are squats and deads, I decided to do just those with an extra set and a little increase in weight from last time.
Squats were kinda easy. I started to fatigue in my later sets, but JESUS, was I out of breath. I felt like there was this cold ball in my throat preventing me from breathing normally. It sucked, I tell you.
Deads were no better. I was shot after every set, nausiated. But I knew it was just from breathing. Once I caught my wind, I was fine and did another set. ANyway, I didnt use straps for these weights and even this shit was slipping. I finally felt the 'whole-body experience.' I felt my forearms, hamstrings, erector spine. Just not my upper back as I was told would happen. I looked to my side every so often to watch my form, I know, not the best idea, but how else would I know? ANd shit, it might as well bein those example vids displayed on this forum from time to time. Anyway, no odd pains today. YAY!
Calves were dull as always. I switched out the smith machine for a leg press and it wasnt that bad. Full stretch on botht he seated and leg press. Pretty good feel. So, I guess calves werent as dull as I now look back.
Cardio was kinda tough. I cant set the incline up and the speed up for too long cuz the area where my shins meet my feet start to burn and burn bad. Thats why, in case anyone is wondering, I do eliptical a lot.

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

Haha, WTF, I think we really are on the same schedule, today is my leg day too.

AKIRA

Push

Bench Press
135lbs for 1 set, 14 reps
185lbs for 1 set, 12 reps (warm up completed)
225lbs for 1 set, 12 reps
225lbs for 1 set, 10 reps
225lbs for 1 set, 6 reps--15sec rest, fired out 3 more reps

Standing Barbell Military
115lbs for 2 sets, 10 reps
115lbs for 1 set, 9 reps (failed 10th)

Cable Fly
60lbs for 3 sets, 12 reps

Standing overhead dumbell press
35lbs for 3 sets, 12 reps

Hise Shrugs
225lbs for 2 sets, 10 reps

Rope Pushdown
70lbs for 12 reps, then 60lbs for 12 reps, then 50lbs for 12 reps (no rest)

Jogged on Tread mill for 15mins
Eliptical w/out arms(?) for 5 min Fuck this thing

Today was light, I know. It was time for a change and holy shit.
Bench was supposed to be easy. Well god dammit it wasnt. I felt my arms fatigued on the 2nd set. Oh and forget about the 3rd. I honestly didnt think 225lbs was going to kick my ass. Well now I can hardly sit down.
Standing military wasnt any better. I couldnt do 12 on the first set, so I stuck with 10. Kinda odd that 10 didnt go down towards the end.
Cable flies were nice. Weight was reduced for the reps.
Standing dumbell was easier than I expected. Due to the fact that my sorry ass was getting fatigued from other compound movments, I thought this would suffer the same fate. It didnt.
Hise shrugs had to be rushed.
Same with pushdowns, but it was a pyramid, drop set.

Kind of suprised how shitty I was today. I even started to laugh on my 3rd set of bench. Even though I was weak, it was a good workout.

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

How are those Hise Shrugs workin for ya? I've noticed you've been doin em for a while.

AKIRA