ReproMan

Well, I'm glad you didn't! Get that thing healed up and back in the weight room.

AKIRA

Leg (the only thing I can do)

ATG Squats
135lbs for 2 sets, 12 reps(warm up)
195lbs for 3 sets, 12 reps

Leg Extensions
100lbs for 3 sets, 12 reps

Hamstring Curl Machine
100lbs for 3 sets, 12 reps

Smith Machine Calf Raise
1 plate on each side for 2 sets, 12 reps
2 plates on each side for 1 set, 12 reps
2 plates + 25lbs on each side for 2 sets, 10 reps

Treadmill for 20min
Cycle for 12 min

I was going to split todays workout, but with my hand I cant come back to do Deads...no matter what kind they are.
I lowered the warm up reps from 15 to 12 and I am glad I did. I was less fatigued, but this shit was HARD. I wanted to quit on the last set around the 7th rep. So, NICK, I know you read your fucking blogs over, do this weight again. REPEAT IT.
I wanted to do a Leg Press machine, but I didnt feel like moving a shit load of plates on and off the machine with one arm, so I did extensions. 100lbs was a bit light, but I sat up this time instead of back. Nice variation and its supposed to put you in a stronger, safer position. In any case, I decided to just burn em.
Same thing for the hams. Burn em.
Calfs were down an exercise but up in weight. I really didnt want to lose motivation in doing cardio, so I just did my best for the weight that was used. best as in, no cheating, all the way up and down.

I am down to 214lbs.

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 after hand injury

Flat DB press
60lbs for 1 set, 12 reps
80lbs for 1 set, 12 reps (warm up, hand feels ok)
130lbs for 1 set, 8 reps, failed 9th
120lbs for 1 set, 8 reps, failed 9th
120lbs for 1 set, 7 reps, failed 8th

Standing overhead barbell press
115lbs for 3 sets, 10 reps

Cable chest fly
80lbs for 2 sets, 10 reps
same weight for 1 set, 8 reps, bad form on 9 and failed 10th

Standing overhead DB press
45lbs for 3 sets, 10 reps

Eliptical for 13min
Cycle for 10 min

Well today was fucking scrambled.
I had no intention on failing anywhere. I didnt think 130lbs was going to be heavy, but it sure was. So much it took its toll on the 120s. God dammit. Good lift though.
The military press was accomplished, but damn was it hard. The 3rd set was tough to complete. Ill go up but maybe 5lbs on each side if I want to do 10 reps of it.
Chest fly was also difficult. I MEANT to do 60lbs but every machine...cable machine is different. 80 seemed lgiht enough but nope. Afterwards, I remembered doing 60-65lbs on the other gym's cable. See...its different.
The db military was tough on the last set, last reps, but it was done. 50s will be done next.

For some reason I have a shin splint in my left leg. Who the fuck knows where it came from, but thats why the treadmill wasnt done. Plus, I had NO mp3 player so cardio was so fucking boring, it was cut short.

Oh yeah, I am shitting constantly. Two big helpings yesterday, one pile today and I feel one brewing now. Matrix Rx to thank?

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

Dumbell Rows
60lbs for 2 sets, 12 reps (warmup completed)
100lbs for 3 sets, 10 reps (you guys know thats each hand yes?)

Chin Ups
BW for 1 set, 1 reps
BW for 2 sets, 7 reps

Wide Grip Cable seated Row
140lbs for 3 sets, 12 reps

Hammer Strength "Iso Pulldown"
1 plate and a 25 for 3 sets, 12 reps

'Face' Pulls (see description)
75lbs for 1 set, 12 reps
90lbs for 1 set, 14 reps

Dumbell Shrug
105lbs for 2 sets, 12 reps

Eliptical for 30min

Dumbell Rows were done bending over the rack. I find that doing them on a bench is uncomfortable for me. It give me that feeling of being upside down, thus is a distraction.
Chinups...were shitty. My biceps were stiff as hell and I knew I was in trouble. Shit, I could of done 10 reps on the 1st set, but I knew the next sets would suffer. Well they did anyway. I even used the Versa straps to hopefully divert some attention away from grip and back into the workout.
The seated rows were done with a bar that regularly used for cable pulldowns. Its the only wide bar found with a notch in the center for the clips. Anyway, light weight...started to fatigue at the last reps though. Ill only go up 5lbs, but chances are, next time I do Pull, Ill do some different exercise.
Now I do not like pulldowns, but hammer strength machines I like. However, there arent any pulldowns with a wide grip. So I did what I could. I used a neutral grip on the farthest gripping point (there was no where else and I had to use a neutral). When I was at full flexion, the bars were outside shoulder width, so it wasnt all that wide...but wider than the chin up grip.
OK THIS IS WHERE I NEED SOME LABEL ADVICE. I figured out face pulls are basically a chin up on a pulldown machine. What I am doing is setting up a cable point like an upright row, only the handle or rope is in front of my shoulders. I then pull the handle/rope to my face. To tell you the truth, the term face pull makes better sense in THIS movement than on the pulldown machine...but anyway, whats the REAL name?
Shrugs were done with heavy weight + higher reps. Not used to this and I think my rom shortened during the last reps. I took notice to this and did the best I could.

My shin still hurts so I stuck with the eliptical. Going forward for 5 min, then backward for another 5 min..repeat.

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

ATG Squats
135lbs for 2 sets, 12 reps
195lbs for 3 sets, 12 reps

Deadlift
195lbs for 3 sets, 12 reps

Leg Press
4 plates on each side for 2 sets, 12 reps

Hamstring Curl
110lbs for 2 sets, 12 reps

15minutes on eliptical
15minutes on treadmill

Well working out with someone SUCKS. I mean someone I tried to train the same time I wanted to workout. And it was a girl who never works out. God damn it was tiring.

Squats are getting easy. I read what I put last time about doing this weight again, so I did. And its time to evolve.
Deadlifts are the same thing, time to move on.
Leg Press were easy too, I was getting frustrated with the time I was spending with my friend. You really cant train someone the same time you workout. SUCKS.
Hamstring curl...same fucking story, too easy.
I skipped calves cuz my left leg is having a shin splint that still hurts, so straight to cardio we went.

All in all, it wasnt a bad day. I did what I said I was going to and am glad to move on, but I go sidetracked that I felt like today wasnt 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

AKIRA

Accessory Day

Overhead tricep extention w/cambered, weighted bar
50lbs for 1 set, 12 reps
60lbs for 1 set, 12 reps

Skull Crushers
66lbs for 1 set, 10 reps (warm up completed)
106lbs for 1 set, 10 reps
116lbs for 1 set, 10 reps
same weight for 1 set, 7 reps + 1 rep assisted

Dip (kinda Machine)
2 plates plus a 10 on each side for 2 sets, 12 reps

Unilateral high cable tricep extention to the side, supinated grip
40lbs for 1 set, 12 reps each hand
50lbs for 1 set, 12 reps each hand

Towel Pull Ups
BW for 2 sets, 10 reps
same weight for 1 set, 7 reps (failed 8th)

Incline DB curls
30lbs for 2 sets, 10 reps

Alternating standing hammer curls
35lbs for 1 set, 8 reps
30lbs for 1 set, 8 reps

Seated Calf
1 plate for 1 set, 15 reps (warm up completed)
2 plates for 3 sets, 12 reps

Rope Crunch
100lbs for 1 set, 20 reps
110lbs for 1 set, 20 reps
120lbs for 1 set, 20 reps
130lbs for 1 set, 20 reps

Eliptical for 10 min
Treadmill " "
Cycle " "

Isopure no carb drink

Well today seemed like it would never end. But it wasnt all bad, I just wasnt motivated. Ill explain some workouts..

SkullCrushers were awesome. God damn I am strong. And ugly.
The machine I did for dips is half dips, half bench. In other words, on one side you do dips, while on the other side its bench. So when you push down on the dip side, the other side goes up...get it? I focused on not bending over recruiting my chest and shoulders and just sat straight up.
The next workout can be described as doing a high cable bicep 'posing' curl. Only you do it one arm at a time and one arm pulls the opposite side. E.G. Right arm is pulling weight from the left, end of movement leaves the elbow at full extention.

Towel pull ups got easier, slightly...but every other bicep workout suffered. I mean I was SO tight in my biceps after this that I thought about saying fuck this and move on. So thats why the other workouts appear odd.

I did calfs cuz yesterday I didnt have time to. I wish I had done them on a leg press rather than the fucking seated...

And yes it seems like I did a lot of crunches, but I hardly rested in between and I didnt know if Id cramp up if I didnt do the lighter weights first.

So fuck you.

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

1 cup of coffee

Activation Warm ups..

Scarecrows
8lbs for 1 set, 12 reps (each hand)

Reverse scarecrows
8lbs for 1 set, 12 reps (each hand)

Shoulder circles (?)
10lbs for 1 set, 15 reps, counter clock wise (each hand)

Ball Crunch
2 sets, 20 reps

Specific Warmups into Workout...

Flat Barbell Bench
135lbs for 1 set, 10 reps, no rest
185lbs for 1 set, 5 reps, no rest
225lbs for 1 set, 4 reps, 30s rest
245lbs for 1 set, 3 reps, 60s rest
265lbs for 1 set, 2 reps, 60s rest
315lbs for 1 set, 1 rep, 60s rest
335lbs for 1 set, 1 rep, 90s rest
355lbs for 2 sets, ASSISTED 1 REP, 90s rest
315lbs for 1 set, 1 rep, 2 assisted

Barbell overhead military press
135lbs for 1 set, 4 reps, 60s rest
155lbs for 1 set, 3 reps, 60s rest
175lbs for 1 set, 1 failed rep, 90s rest
165lbs for 1 set, 1 rep

Flat Dumbell Press
110lbs for 3 sets, 8 reps

Standing Overhead Dumbell Press
50lbs for 3 sets, 8 reps

Flat Dumbell Fly
50lbs for 2 sets, 8 reps

Hise Shrugs
245lbs for 2 sets, 12 reps

Ripped Force

15min on treadmill
15min on cycle
15min on eliptical

Th max bench went down which was expected. Not by much though. Makes me wonder if I coulda done more if I had slept better, ate better yesterday, had a better spot, eh...just excuses. So my max is now in between 345~350lbs. I shoulda just went up by 5 lbs after 335lbs to get a better reading, but I was too impatient. I guess I am pleased, I weigh 214lbs and still push over 315lbs.
The overhead barbell press is kind of flawed. Two maxes in one day? I am not so sure. Especially after being so fatigued to not bench 315lbs on flat bench after I was done maxing. Not much to say about it, but 165lbs is the heaviest Ive done. It woulda been higher though had I started with THIS exercise rather than bench...but bench is what I cared about today.
I was going to do 115lbs for dumbells, but I exerted a lot of strength today and last week I think I tried repping 120 and it was surprisingly hard, so I played it safe. Not bad though.
50lb DB standing press was easy for some reason. I expected to fail...hmm.
Flies were decent. I dont like flies, but...
I am starting to like hise shrugs. Now that I am piling on the weight and its no longer uncomfortable on my shoulders, it has become a fav. Thanks goes out to...Nick+? Was that his name?

I ate like shit yesterday, so I piled on the caffeine and hit the cardio area.
Anyway, thats all.

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

Lat Pulldown
40lbs for 1 set, 15 reps
60lbs for 1 set, 12 reps

Pullups
BW for 1 set, 10 reps (all that was warm up)

Weighted pull ups
35lbs for 2 sets, 8 reps
same weight for 1 set, 6 reps, 7th was bad but done, failed 8th

Dumbell Unilateral Rows
105lbs each hand for 3 sets, 8 reps

T-Bar Row
2 plates for 1 set, 12 reps
2 plates + 25 for 2 sets, 10 reps

Cable Neutral Grip row
140lbs for 1 set, 10 reps
150lbs for 2 sets, 10 reps

Face Pulls
90lbs for 2 sets, 12 reps

Dumbell Shrugs
115lbs for 2 sets, 10 reps

Muscle Milk

Eliptical for 20min

Today was hard cuz I was TIRED. Hardly any sleep. I had to get up early for a client, i had the shits, and I was a tad hung over.

Weighted Pullups was 10lbs down but the reps were 2 up. BUT it wasnt as wide as usual. Kinda a "in-between" grip.
The rows were hard as hell. It was tough as shit to maintain good form, especially with my left arm. This weight must remain for now.
I threw out doing another set of pulldowns for another set of rows. And T-bars was it. This was a little light. Ill go up 10lbs.
Cable rows were normal.
Face pulls went up a little, gonna go for 95lbs next time. I finally felt some burn this time.
Shrugs were hard too. Fatigued at this point.

Cardio was short. I had to shit and was tired.

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

ATG Squats
135lbs for 2 sets, 10 reps (warmup)
205lbs for 3 sets, 10 reps

Deadlifts
205lbs for 3 sets, 10 reps

Smith Machine Calf Raise
1 plate on each side for 2 sets, 12 reps (warmup)
2 plates on each side for 1 set, 10 reps
2 plates and a 25 on each side for 2 sets, 10 reps

Seated Calf
1 plate on each side for 3 sets, 14 reps

Treadmill for 17min
Eliptical for 12min

Fucking Trevor. What a god damn bullshitter. Why is he always trying to up one me? Enough already with what you SAy you can lift. Just leave the bullshit at home with your tub of shit girlfriend.
Yep, I was distracted. I wanted to just do squats/dead/calves, but I forgot to do 4 sets for squats and when I realized that when doing deads, I just said fuck it. I couldnt stand this asshole. Doing my weight too as fast as he can, rounding his back. What a jerk. ANd this is a friend.
Anyway, I dropped the reps to 10 and upped the weight farther than I have been progressing. Ill go to 225 next time.
Same goes for deads.
Calves I paid closer attention to, regardless of this bullshitter. Good lifts here.
Cardio was distracted cuz Id rather listen to my mp3 than listen to him. God damn, this kid is so much better when I hear his bullshit when we drink.
Speaking of bullshitters...Ive got one calling now.

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
Redline Energy Drink (strongest one Ive ever taken)

Active warm ups:

Scarecrow
10lbs for 1 set, 10 reps

Reverse Scarecrows
10lbs for 1 set, 10 reps

Shoulder circles
8lbs for 1 set, 10 circles..then the other way for the same volume

Reverse Stability Ball Bridge
1 set, for 10 reps, 3 sec hold

Ball crunch
3 sets of 12 reps

Workout..

Decline BB Press
135lbs for 1 set, 10 reps
185lbs for 1 set, 10 reps
225lbs for 1 set, 8 reps (warm up completed)
275lbs for 3 sets, 8 reps

Standing Overhead BB Press
140lbs for 3 sets, 8 reps

Incline DB Fly
40lbs for 3 sets, 10 reps

Standing Overhead DB press
50lbs for 3 sets, 10 reps

Hise Shrugs
275lbs for 2 sets, 10 reps

Small Muscle Milk

Eliptical for 30 min

A weekend of drinking and bad dieting took its toll today. 275lbs for decline shouldnt had been as hard as it was. I did it, I fired through it, but it was still a bit tough. Maybe it was my warm ups. I dont do decline as much as I used to, so finding a good warm up set was a hunt.
Now, I dont know what to say about my Military. I believe I used to do 135lbs for 4 sets, 6 reps...Ill have to look back. If I DID used to do that, than today was a good day on this.
I took it easy on Incline flies cuz I didnt know where to start. I can go up.
Standing overhead DBs were odd. My balance was throwing me off today, making the 50s hard. However, I couldve been fatigued at this point, so who the fuck knows. NOTICE, I am sure some people wonder why I do two shoulder dominated compound workouts. I assure you, I know it maybe overkill, but I just dont want to drop it. I hate doing raises of any sort cuz they are too fucking boring. HOWEVER, I do like switching shit up, so maybe I am going to have to just drop the DB pressing for once and do some sort of raises. But they are working..
I jumped up on Hises. 275lbs was kinda tough. Form was off, so this weight must remain for now.

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

BW Wide grip pull ups
First 3 are with no Grips
BW for 3 sets, 5 reps (warm up)
35lbs for 2 sets, 8 reps
35lbs for 1 set, 7 reps, failed 8th

DB Row
105lbs for 3 sets, 8 reps

T-Bar Row
3 plates for 3 sets, 10 reps

Hammer Iso-Pulldown
3 plates for 1 set, 4 reps (eek!)
2 plates and a 35 for 1 set, 6 reps (immediatley following last set)
same weight for 1 set, 5 reps, lost grip, did another 2 reps
same weight for 1 more set, this time Unilateral. 5 reps on right arm, lost grip, did 2 more reps...same story with the left arm, only I could only do 1 more rep after i lost grip.

Face Pulls
95lbs for 2 sets, 12 reps

DB Shrug
115lbs for 2 sets, 10 reps, each rep held for 2 seconds

15min on eliptical

Today wasnt bad. I switched the routine up. I did 1 vertical exercise, followed by 2 horizontals, then 1 vertical. I think thats why the Hammer Pulldowns were so bad. I was fatigued and I wanted to do heavy weight? What the fuck was I thinking?
Face pulls can go up.
Nothing else to report.

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

ATG Squats
BW squats for 2 sets, 12 reps
135lbs for 2 sets, 10 reps (warm up completed)
215lbs for 3 sets, 10 reps

Deadlifts
215lbs for 3 sets, 10 reps

DB Lunge
45lbs for 1 set, 8 reps
40lbs for 1 set, 8 reps

Hamstring Curl
120lbs for 2 sets, 10 reps

Carbo Force Drink

Calf Raise using Leg Press
2 plates on each side for 2 sets, 14 reps
4 plates on each side for 1 set, 10 reps
5 plates on each side for 1 set, 9 reps
same weight for 1 set, 8 reps

Seated Calf
3 plates on each side for 3 sets, 10 reps

20min on eliptical
10min on treadmill

Today was a good day.
Squats were hard at first, then got easier. Funny how these fuckers get you so out of breath unlike other movements. Could it be because theres more muscle involved...? Eh? Ehhhh? Fuck yes.
Deads were easy, but god damn my grip was slipping. I started to wonder if it would affect the Lunges...
..AND IT FUCKING DID. My poor fingers hurt when I used the 40lbs. I went down cuz 45lbs was making me unbalanced and I kept feeling a pinch on the very top of my ass crack. Nope, no zits, no hairs, no skid marks...so if Ifeel pain in an odd place with no other reasons...I HAD to drop some weight.
Curls were easy. Time to go up.
Calfs were fun today. I decided to just rock out with my cock out and slap on some serious weight...and keep it going! Normally seated calfs are done with higher reps with 2 plates.
NOT TODAY. I kept the reps kinda up with extra weight.

I am fucking awesome.

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

Accessory Day

Reverse Ball Bridge
5 sets of 5 second holds

Glute Bridge
2 sets each side held for 20 sec each

V-up w/medicine ball twists
4 sets done until too much burn

Reverse Crunch w/twists
3 sets of 10 reps

Rope Crunch
120lbs for 1 set, 20 reps
130lbs for 2 sets, 20 reps

Gorilla Hangs
8 sec on my right arm, 9 sec on left
less than 4 sec on each arm on the second try

Static Holds
100lbs for 15 sec
105lbs for 15 sec
110lbs for 15 sec, 2 sets

Reverse Wrist Curl
50lbs for 3 sets, 20 reps

BB Wrist Curl
115lbs for 3 sets, 20 reps

Cycle for 15min
Treadmill for 15min

Precision Protein Drink

Today was mostly a core day. My arms were still sore, so I didnt do any.
All the core work was pretty ordinary. No cramping.
Gorilla Hangs were HARD. I couldnt even do the second set without immediate failure, although, I switched my grip around so when I started to hang, I turned...and thus, it kinda hurt.
The static holds were pretty tough. The last set was hard as hell and my left hand fatigued.
My wrist curls were fun and made my arms look AWESOME.

To those of you who think wrist curls are useless, fuck off. Almost every shirt a guy wears that shows arm skin is yep your forearms. So why not make them shine?

Oh yeah, cardio sucked. What a surprise.

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

NMOY

awesome stuff. Any recent pics you wanna show off?

AKIRA

Holy shit. I forgot. Ever since I learned how to add my hyperlink to my journal, I havent put up the other link to my Myspace account.

Ill try to get it up asap. Plenty of pics.

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 BB Press
135lbs for 1 set, 12 reps
185lbs for 1 set, 10 reps
245lbs for 1 set, 7 reps
same weight for 1 set, 6 reps + 2 assisted
same weight for 1 set, 4 reps + 2 assisted

Standing Overhead BB press
145lbs for 1 set, 5 reps..failed 6th
135lbs for 1 set, 4 reps...failed 5th

Standing overhead DB press
50lbs for 1 set, 10 reps ( shouldve stayed here )
55lbs for 1 set, 8 reps
same weight for 1 set, 7 reps..failed 8th

Underhand Cable Crossover
70lbs for 3 sets, 10 reps
60lbs for 1 set, 12 reps

Eliptical for 25min

TODAY WAS THE WORST DAY IVE HAD IN A LONG TIME.
Sure, I went to bed at what, 5am? But I slept until 1:40pm!!! Nutrition? Not too much different than usual.
I looked at my incline from 4 months ago...no fucking way this shouldve been hard...but it was.
The Barbell Military was discontinued. I was so pissed that this weight was that hard. I suppose the incline took some toll out of this, but jesus, it felt hard...no, actually it FELT ..odd.
I jumped into the DB overhead press and there it was again. An odd feeling. My core was off! Constant wobbling. God dammit!!!! I was so pissed today.
Cable crossovers with done with my palms up..and the cables were set on the BOTTOM. SO, if a person were to do this workout and bend their elbows, they would be doing bicep curls. But I didnt. I love this movement, it almost naturally makes you chest automatically flex at the end of each movement.

As far as cardio, I have gotten pretty good at it. I didnt run out of breath or cramp up. I guess thats good.

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

Which gym do you go to mostly? Stuart or St. Lucie? I'm thinking of switching teams.

AKIRA

Stuart.

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

Pull Ups
BW wide grip for 1 set, 8 reps
BW medium grip for 1 set, 8 reps (warm up completed)

Typewriters (new)
4 sets of 6 twists, failed after that

Negative Pullups
4 sets of 4 reps

Dumbell Rows Unilateral (pretty much always)
100lbs for 1 set, 8 reps
105 for 2 sets, 8 reps

T-Bar Rows
3 plates for 3 sets, 10 reps

Face Pulls
100lbs for 2 sets, 12 reps

DB shrugs (NO STRAPS)
100lbs for 2 sets, 8 reps

15min of treadmill

Today was full of new pullup shit.
Typewriters are, well, fucking hard with a capital FUCK. The form was mostly off, so I tried my best to do it right, but its going to take a lot of practice, but fucking A, it was FUN!
Now the negatives were just a bitch, clear and simple. I used a platform to jump off of for the concentric part and controlled the decent as slow as I could. The best I did was like my first 3 reps. They were about 5 seconds. The rest were 3-4 seconds.
I started 5lbs lighter for rows cuz I thought my arms were shot to shit. Well, they werent, but I didnt go any higher.
T-bars werent affected either.
Face pulls are up again 5 lbs! The rack no longer goes up in 5lb intervals so I have to go up 10lbs from here on out.
I didnt want to go get my straps again, so I tried to do shrugs without straps the best I could. I lost interest at this point anyway, so you can imagine how hard it was to even do 15min of cardio.

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

Unilateral Leg day

ATG Squats
BW for 2 sets, 15 reps (warm up)

Barbell Lunges
135lbs for 4 sets, 6 reps on each leg

Sumo Deadlifts
185lbs for 4 sets, 10 reps

Unilateral Leg Press
2 plates on each side for 1 set, 10 reps
3 plates " " " for 2 sets, 10 reps

Unilateral calf raise using leg press
3 plates on each side for 3 sets, 8 reps

Unilateral Seated Calf Raise
1 plate for 3 sets, 12 reps

30min on treadmill

If anyone has never tried BB Lunges, let me warn you, its a bit awkward. Shit, the first 2 sets were very hard to control, hence the weight used. Plus, I ran out of breath faster than you can "go fuck yourself with a cactus." It really felt like cardio, hence the low reps.
Sumos (and the BW squats) deadlifts were the only movements I did using both legs. I used light weight to make sure I can do it. I can go up.
One leg at a time on the leg press was a big BITCH. Oh my god was this fucking hard. I tried to go down all the way on each rep. Some I did, others...
I didnt like doing the calves one at a time. Not sure why, perhaps too heavy? The seated calves werent as bad as the leg press, so quite possibly.

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

Accessory Day

Gorilla hangs
10 seconds on right arm, 8 seconds on left
Less than 4 seconds on the second try for each arms

Pinch Grip
2 45s? NOPE.
2 35s? NOPE.

Static Holds
105lbs for each hand, 15 seconds
115lbs for each hand, 15 seconds for the first 3 sets, then 12 seconds for the next 2

Barbell Wrist Curls
135lbs for 2 sets, 15 reps

Reverse BB wrist curls
55lbs for 2 sets, 20 reps

Static Holds
75lbs for 4 sets, 15 seconds each

15min on eliptical
18min on treadmill
13:30min on cycle

Today was basically a cardio/grip day.
Gorilla Hangs were up 2 seconds. Yay. Then they went back down just like last week.
Pinch Grips were abandoned, they were that bad. I just couldnt get a grip on either 45s or 35s. It was pretty damn bad. I wouldve gone to 25s, but they arent exactly 'grip friendly.'
Static holds were done with 30seconds of rest in between sets. I did them one arm at a time, seated. That way if I dropped them, it wouldnt be so loud or destructive.
Wrist curls were basic. I thought I might as well throw them in, then I went straight back to statics to finish off my forearms.
The 75lb intervals were done with no rest. Well, the rest consisted of the left arm resting while the right arm worked, switch, the right arm rested while the left arm worked, switch, etc.

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

Pullups
Wide Grip BW for 1 set, 6 reps
Medium Grip BW for 1 set, 6 reps (warm up)

Typewriters
4 sets of BW, 1st one was knees, 2nd was straight legs, last 2 were knees...until failure

Negative Pullups
4 sets of 5 reps...4 sec drops

Dumbell Rows
110lbs for 3 sets, 10