Wish granted

AKIRA · 06-22-2006, 08:17 AM

Pull Me

Weighted Pull ups (Wide)
BW for 2 sets, 8 reps (warm up)
45lbs for 1 set, 5.5 reps
same weight for 2 sets, 4.5 reps
same weight for 1 set, 4 reps

DB Rows
115lbs for 3 sets, 8 reps

Close Grip Chin ups
25lbs for 3 sets, 6 reps
same weight for 1 set, 5 reps

Face Pulls
110lbs for 1 set, 12 reps
120lbs for 2 sets, 12 reps

Preacher Unilateral Hammer DB Curl
35lbs for 1 set, 10 reps
same weight for 1 set, 8 reps + 2 assisted (both arms)

Not much to say for today, time was limited. As it is now. Im sore, everything worked, I rock.

ReproMan · 06-22-2006, 10:37 AM

Damn, those DB rows are really climbing fast, kick ass!

AKIRA · 06-24-2006, 10:23 AM

Accessory Everything today will have a 30 sec RI

Hanging Leg Raises (no straps)
3 sets of 10 reps

Static Holds
115lbs for 1 set, 15 sec (both arms)
same weight for 2 sets, 15 sec (one arm at a time)
same weight for 1 set, 10 sec (one arm at a time)

Leg Raises off a bench with a glute raise
3 sets of 10 reps

Pinch Grip
2 25lb plates in each hand for 10 sec then switch to next arm for 2 sets
(only rest an arm would have would be however long the opposite arm was working)
1 45lb plate for 15 sec for 1 set

Rope Crunch
120lbs for 3 sets, 20 reps

Reverse Barbell wrist curl
65lbs for 1 set, 14 reps
95lbs for 2 sets, 12 reps

Barbell wrist curl
135lbs for 3 sets, 12 reps (held 12th rep for 3 sec)

Half IDS Half Muscle Milk

Treadmill for 20min

Today was kinda tough. I blended gorilla hangs with some sort of ab workout. I lost my spark with hanging leg raises. I was certainly not as limber as I used to be. I had some stiffness in my back.
Static holds seemed the same.
Bench Leg riases were fucking hard too! Talk about losing strength in this department. It burnt so bad around the 7th rep on the 2nd and 3 rd sets that I had to drop my legs and take some breaths.
Rope Crunches are still easy.
I wanted to superset the curls, but then I rememebred that I wanted to try to get myself to do HEAVY weight on the reverses. Kinda difficult, but I can go up. Not much though cuz form on reverse wrist curls is a bit awkward.
The regular curls were the same as always.

AKIRA · 06-24-2006, 09:30 PM

I am in an extreme irritation as to this cutting shit. I want up my intensity enough for 4-6 reps, but I feel this would be against my cutting goals.

Oh yeah, cutting hasnt been so good. Gained some weight back, now I am back to normal. Ya see? What the fuck.

Is it possible to do high intensity + high sets + low reps - calories to = strength gains while weight loss?

I think this is the path most people want to take but fail cuz of how incredibly hard it is.

Ugh...what to do tomorrow.

AKIRA · 06-25-2006, 01:38 PM

Push

Standing Overhead Barbell Press
65lbs for 2 sets, 10 reps
95lbs for 1 set, 10 reps (warm up DONE)
155lbs for 4 sets, 6 reps

Flat DB Press
110lbs for 1 set, 6 reps
125lbs for 4 sets, 6 reps

Standing Scaptions
30lbs for 3 sets, 10 reps

Underarm Cable Crossovers
60lbs for 3 sets, 10 reps

25min of eliptical

I see I am gaining stength on overhead presses! Last time I didnt something close to this, it was a 4 sets of 4 reps scheme. I increased the weight AND reps. And I got more in me. GOING UP.
I was going to do Flat BB Press, but I felt like my pride was taking over. So I tried a classic. And once again, I had more in me. 125lbs was CAKE.
Now...ugh. Heres where I got pissed. Remember where I said I hate raises? Well, scaptions are raises as well. They were done with both arms and jesus....I was screwed.
Cable crossovers coulda went up...but not much. Thats kinda sad. At the point, I noticed my left elbow was hurting. As if it was hyperextended. Might have irritated it from grip work yesterday vs. today. Who knows.

I have shin splints from chasing after a crackhead yesterday. So eliptical was all I could muster. God damn was I drained. Now, I am "gold JERRY! GOLD!"

Fucking awesome day. Its about time that my compounds ended up being better than my subordinate workouts. If you read back, I always say that one or both of the compounds were shady, but my isolations were great. Get in where you fit in.

ReproMan · 06-26-2006, 06:08 AM

Quote:

Originally Posted by AKIRA

I am in an extreme irritation as to this cutting shit. I want up my intensity enough for 4-6 reps, but I feel this would be against my cutting goals.

Oh yeah, cutting hasnt been so good. Gained some weight back, now I am back to normal. Ya see? What the fuck.

Is it possible to do high intensity + high sets + low reps - calories to = strength gains while weight loss?

I think this is the path most people want to take but fail cuz of how incredibly hard it is.

Ugh...what to do tomorrow.

From what I've gathered it's kinda contradictory attempting to put on muscle mass during a cut. It seems more logical to me to up the volume and lower the intensity during a cut. Strength loss is inevitable. I only cut for 2 weeks before I realized I didn't want to lose anymore strength, and I lost a decent amount in a short period, so I said fuck that shit. The only people I see making gains during a cut are running gear.

AKIRA · 06-27-2006, 10:34 AM

Pull it you fuck rag!

Weighted Pull ups
BW for 2 sets, 8 reps (warm up)
1 45lb plate for 3 sets, 6 reps
same weight for 1 set, 5.5reps (failed 6th)

DB Rows
120lbs for 1 sets, 6 reps
125lbs for 3 sets, 6 reps

T-Bar Row
2plates and a 35lb for 3 sets, 10 reps

Face Pulls
110lbs for 3 sets, 12 reps

20min of eliptical

Didnt have much time today, so some things were eliminated.
Pullups...ugh. I still cant get 4 sets of 6 reps efficientley. Ill keep trying. I was going to do negatives, but they take too long.
DB Rows are up again. I know, I am fucking awesome (besides the shits)
T-bars I THINK went down. I couldnt remember what I did before, but this weight seemed fine for the form I had.
Face pulls were I think down too. I remember this was hard to do with heavy weight since it had a teeter-totter effect. I pulled the pulley down to where the pulley is at my face. Normally it is above this cuz the rope would come hang low enough that it was parallel to my face. This time the pulley was parallel and the rope hung just below, but I found that it is more effective this way. I felt it PERFECTLY in my post delts. Even my traps a lil bit(?)

AKIRA · 06-28-2006, 12:57 PM

Legs

ATG Squats
BW for 2 sets, 10 reps
135lbs for 1 set, 10 reps
225lbs for 3 sets, 10 reps

Deadlifts
225lbs for 3 sets, 10 reps

Leg extensions
140lbs for 2 sets, 12 reps

Leg curls
130lbs for 2 sets, 12 reps

Man I was fucking done today. I am still feeling it (4 hours later).
I finally did the 225lb attempt with the ATG and damn was it hard. I was so out of breath. Its weird, I wasnt out of breath while doing them, but 15sec after I did a set I sure as hell was.
Deadlifts again, felt like nothing. My left hand is a problem. It consistently lost grip. I alternated the hook grips and the left one was a problem each time. 3x10 of deadlifts is almost as taxing as a 4x6 of high intensity...well maybe more/less, its been so long since I felt it.
I was going to leave at this point but I felt like I shouldnt. I was pretty wiped.
Leg curls and extensions were up from regular use.
Calves were skipped due to my shin splints.

Screw cardio. I was waaaaaaayyyyy too dizzy for anything else. (I didnt really consume any carbs before working out)

fUnc17 · 06-28-2006, 01:16 PM

Quote:

Originally Posted by FatCatMC

From what I've gathered it's kinda contradictory attempting to put on muscle mass during a cut. It seems more logical to me to up the volume and lower the intensity during a cut. Strength loss is inevitable. I only cut for 2 weeks before I realized I didn't want to lose anymore strength, and I lost a decent amount in a short period, so I said fuck that shit. The only people I see making gains during a cut are running gear.

Not true at all. Decrease volume, increase intensity. You have to continue to lift heavy weight during a cut to maintain your LBM and strength. I am still cutting, and I have gained strength all around, and I've never run gear, ever.

ReproMan · 06-28-2006, 01:19 PM

Quote:

Originally Posted by fUnc17

Not true at all. Decrease volume, increase intensity. You have to continue to lift heavy weight during a cut to maintain your LBM and strength. I am still cutting, and I have gained strength all around, and I've never run gear, ever.

To maintain yes, but thinking you are going to get stronger on a cut is setting yourself up for failure. You may have increased your strength, but most will not.

AKIRA · 06-29-2006, 02:30 PM

Accessory

Prone Iso-Abs (Planks)
1 set for 10 minute
2 sets for 30 sec

V-ups
3 sets of 12 reps

Preacher curl w/EZ bar (16lbs)
36lbs for 2 sets, 12 reps (1 set wide grip, the other narrow; warm up)
66lbs for 2 sets, 12 reps (1 set wide, 1 set narrow)

Skull Crushers w/EZ bar
66lbs for 2 sets, 12 reps (warm up)
86lbs for 2 sets, 12 reps

Towel Pull ups
3 sets of 10 reps

Static Holds
115lb DB in each hand for 1 set, 15 sec
same weight for 3 sets, 12 sec

30 min on eliptical

I didnt think about doing any core work today, but shit, its accessory day, why not? After all the talk about 2 min planks, I tried it. Shit, not even close. My forearms hurt more than my abs did.
V-ups were basic...12 reps were enough..maybe 20sec of rest in between sets. Good burn.
I alternated my grip on the ez bar for curls. I wasnt going to do any arm work, but said fuck it. (No one heard me)
Skullcrushers were the same deal...err i mean on the remark of not wanting to do them at first. Both arm workouts were light intensity and high reps. I didnt want my arms to fatigue cuz they werent my goal of being at the gym today..
..but grip was the goal for today! My towel pullups are getting better. I didnt think so on my first set cuz my fingers were tough to close, but it went away fast. I also didnt think id be able to do 10 reps 3 times, but I did.
The holds I suppose, suffered. These damn things are hard and are kinda embarrassing when you drop these loud ass DBs. Theyre loose iron, so no matter what they fall on, they will be loud. Id have to say that these havent gotten better...no sir, they have not.

AKIRA · 06-29-2006, 07:59 PM

Quote:

Originally Posted by FatCatMC

To maintain yes, but thinking you are going to get stronger on a cut is setting yourself up for failure. You may have increased your strength, but most will not.

A few things have occurred during my cut (got back down and am now 213.5lbs) that I never expected. On the other hand, some things I did expect to happen happened.

My max bench went down. Kinda cant get around that one.

My lower body has also been started from scratch, so I am still taking baby steps down this path. However, I am feeling a change..

BUT.

Everything else has in fact went up. My overhead presses have gone up. Plus, my incline problem I had when I coudlnt do my program (245lbs 3x8), I did end up doing it the following week. My arms are still strong (havent been tested for strength really though, just unchanged) and my DB Rows keep climbing.

There is also the fact that I am not going gung-ho on cutting, but I have been watching what I eat tremendously.

On another note, what I mentioned before about lower body, I am going to start doing some higher intensity of squats and bringing the reps down to 8. I am tired of this shit and I can do it. The deadlifts have to remain due to grip strength. And that pisses me off to NO end.

ReproMan · 06-30-2006, 07:57 AM

Quote:

Originally Posted by AKIRA

A few things have occurred during my cut (got back down and am now 213.5lbs) that I never expected. On the other hand, some things I did expect to happen happened.

My max bench went down. Kinda cant get around that one.

My lower body has also been started from scratch, so I am still taking baby steps down this path. However, I am feeling a change..

BUT.

Everything else has in fact went up. My overhead presses have gone up. Plus, my incline problem I had when I coudlnt do my program (245lbs 3x8), I did end up doing it the following week. My arms are still strong (havent been tested for strength really though, just unchanged) and my DB Rows keep climbing.

There is also the fact that I am not going gung-ho on cutting, but I have been watching what I eat tremendously.

On another note, what I mentioned before about lower body, I am going to start doing some higher intensity of squats and bringing the reps down to 8. I am tired of this shit and I can do it. The deadlifts have to remain due to grip strength. And that pisses me off to NO end.

You have to also take into account that your last 2 push days you have started with overhead press (you usually start with some sort of benching). Also the DB Rows have increased in weight but you dropped the reps.

Also there is a huge difference between cutting and watching what you are eating. I beleive you would have to be consuming less caloires than maintenence to be officially "cutting."

AKIRA · 06-30-2006, 10:04 AM

Quote:

Originally Posted by FatCatMC

You have to also take into account that your last 2 push days you have started with overhead press (you usually start with some sort of benching). Also the DB Rows have increased in weight but you dropped the reps.

That is true with the overhead pressing. No getting around that.
The DB Rows have been progressive. I have just recently done a 4x6 scheme with them. I think I did only one day of the rows with this. So in reality, I shouldve tried something harder than I did, but didnt because of the shitty pullups done previously. I couldve done more reps after experiencing hindsight, but beforehand I didnt know if Id fatigue or not before the end of the sets.

Quote:

Originally Posted by FatCatMC

Also there is a huge difference between cutting and watching what you are eating. I beleive you would have to be consuming less caloires than maintenence to be officially "cutting."

It is more of watching what I eat than cutting. I guess its just nice to know that I am losing weight the same time I am doing a half-ass cut, if you will. It should stop somewhere though.

AKIRA · 07-02-2006, 09:10 AM

Upper Horizontal

Barbell Bench Press
135lbs for 1 set, 10 reps
225lbs for 1 set, 8 reps
275lbs for 1 set, 8 reps (warm up completed)
295lbs for 1 set, 4 reps + 2 assisted
285lbs for 2 sets, 4 reps + 2 assisted
275lbs for 1 set, 4 reps + 2 assisted

DB Row
125lbs for 4 sets, 6 reps

DB Fly
50lbs for 3 sets, 10 reps

Cable Row
150lbs for 3 sets, 10 reps

DB Shrugs
110lbs for 1 set, 10 reps...(why the fuck am I doing this?)

Rope Pushdown
100lbs for 2 sets, 12 reps

Yeah, I am now on a upper/lower/upper program. Yippie.

I thought I had enough strength for Bench, but I guess not as much as I though. I was going to do 295 4x6, but I failed on my first set, so I went down...then down again. I guess I shouldnt had shot up so fast considering its been a while since Ive done this exercise. Eh, not bad though.
DB Rows were easily done. Straps were used and conversation with a HOT curvy body never hurts.
Flies were kinda easy, but if I go any heavier, I feel off. Flies arent something I am comfortable going heavy with, regardless if I can or not.
Cable rows were too easy, but thats cuz I was distracted ( i wanted to ask this girl out )
I did shrugs cuz I am a fuck nut.
It was either tricpes or biceps and I elected triceps.

I liked todays program. I felt my body was kinda off. Weird feelings in my lats and shoulders. But this was the first day of this workout, so a little electrocution was to be expected.

AKIRA · 07-02-2006, 09:21 AM

Oh yeah.

I got that girls number.

AKIRA · 07-03-2006, 01:23 PM

Lower

1 Ripped Force drink that is sipped throughout until Deadlifts

Active stretched Hams and Lower back

ATG Squats
BW for 2 sets, 12 reps
135lbs for 1 set, 10 reps (warm up completed)
245lbs for 3 sets, 8 reps

Deadlifts
135lbs for 1 set, 8 reps ( warm up? )
225lbs for 3 sets, 10 reps

DB Lunges
35lbs for 2 sets, 10 reps (each leg, of course)

Stiff-Legged Deadlifts w/Dumbells
35lbs for 1 set, 10 reps
45lbs for 1 set, 10 reps
50lbs for 1 set, 10 reps

Unilateral Standing Calf Raise
20lbs for 1 set, 10 reps
30lbs for 2 sets, 10 reps

30min on Eliptical

I came to work out feeling kinda down, so I thought Id drink some caffeine and see if it would help with my leg day. It did.
I upped my pounds on my squats and went down 2 reps. This will continue for a bit, 245lbs was actually easy. I dont want to get cocky though, so Ill go up to 255lbs.
Deadlifts were easy too. Too easy. Its my grip I am worried about and remarkably, it was in fact better! I didnt feel like I was going to drop the weight like I did last time!
Now the lunges. Ugh. I went down in weight due to the fact of how hard this shit is and still, 35lbs feels heavy. Mmmm, actually no, it didnt. My GRIP was failing! Think about it, 10 reps on each leg, done unilaterally, so its 20 movements. Result? It takes a long time to complete! So thats a pretty long time to be holding some DBs. Anyway, the first set went by, by me doing right leg, then left. The 2nd set went was done by doing all the reps on the left leg, then the right. Fun stuff.
The SLDLs were another trial and error work set. I tried finding a good weight to rep out, but not so much to irritate my back after doing Deads. I kept going up, but I was feeling pretty good at this point.
I did my calves one at a time for some variation and damn.. I used to do these pretty well, years ago. Thats all gone.

AKIRA · 07-05-2006, 10:32 AM

Upper Vertical

Standing Overhead BB Press
Just the bar for 1 set, 12 reps
65lbs for 1 set, 10 reps
95lbs for 1 set, 10 reps (warm up completed)
155lbs for 4 sets, 6 reps

Weighted Wide Grip Pull ups
BW for 1 set, 10 reps (no grips, warm up)
1 35lb plate for 4 sets, 6 reps (grips)

Standing overhead DB Press
50lbs for 3 sets, 10 reps

Neutral Grip Lat Pulldown
120lbs for 1 set, 10 reps
130lbs for 1 set, 10 reps

DB Shrugs (no grips)
105lbs for 2 sets, 10 reps

10min of treadmill (FUCK THIS)

My overhead presses stayed the same and for good reason. My coordination was way off. My breathing was off cue. And my balance was flawed. But I still did it.
My weighted pull ups are down and thats cuz I believe my form has been shitty with the 45lb plate. With this weight I went all the way down, all the way up. Last set was a bit hard, but the reps seem easy. I dont know...I guess if I can attach a 5lb to this, then Id find my even ground.
The next two exercises (DB overhead press & lat pulldowns) were done with 60sec of rest. I always do 2 min, but with this shit, I wanted less. I basically incorporated this idea after my first set of DBs were easy. Instead of upping the intensity, I lowered the rest. This really does make a difference. Big time. My last set was almost failing and I was very out of breath.
Same story with the pulldowns, but I adjusted the weight anyway. I dont normally do pulldowns (cuz I hate them), much less a neutral grip, so I had to find a good weight that wasnt too easy. I was very out of breath after this.
Shrugs were hard cuz of not having any grips and I was still out of breath.

No curls were done cuz my arms were burning and I was exhausted, so I tried cardio. HAH!

ReproMan · 07-06-2006, 06:10 AM

For some reason I think standing millitarys are easier than seated shoulder press. I always tweak my back when I'm seated and I can't use as much weight, isn't usually the opposite?

AKIRA · 07-06-2006, 09:45 AM

Quote:

Originally Posted by FatCatMC

For some reason I think standing millitarys are easier than seated shoulder press. I always tweak my back when I'm seated and I can't use as much weight, isn't usually the opposite?

Depends on which "seat" I am using. If I use the short seat then yes my back always hurts, but when I use the long seat (it goes to my head vs. going to the back of my shoulders) my back wouldnt hurt as much. This is true even with the smith machine. I thought that maybe I was cheating of some sort, but my back was recruited less, so I dont know what was being cheated.

In any case, before I did any standing, I continued to use whatever seat was available (cuz the long seat would not always be vacant) and the problem went away.

I did some crazy DBs seated, like repping 100s, but I couldnt do HALF that much while standing. BB or DB.

AKIRA · 07-07-2006, 05:57 PM

Accessory

Towel Pull Ups
2 sets of 12
1 set of 8, faile d9th
1 quick set of the last 3 reps

Static Holds
120lbs for 4 sets, 15-20 sec each

Pinch Grip
1 45lb plate in each hand for 5 sets, 30 sec

Reverse BB curls
65lbs for 1 set, 15 reps
75lbs for 2 sets, 15 reps

BB wrist curls
145lbs for 1 set, 15reps
same weight for 1 set, 12 reps
same weight for 1 set, 10 reps

Precision Protein Drink

15min on treadmill
15min on eliptical

I was hung over today and didnt make it to the gym until after 5pm, which is not near my regualr time. Anyway, because of my lousy nutrition last night, I opted for just grip work and cardio.
Everything went up. Everything. I am getting better and theres not much to say about it today.

AKIRA · 07-09-2006, 12:45 PM

Upper Horizontal

Scarecrows (both ways)
5lbs for 2 sets of 15 reps

Arm Circles
5lbs for 10 cirlces, both ways

Barbell Bench Press
135lbs for 1 set, 10 reps
225lbs for 1 set, 8 reps (warm up)
275lbs for 4 sets, 6 reps

DB Rows
135lbs for 4 sets, 6 reps

Pronated High Pulley Cable Crossover
75lbs for 1 set, 10 reps
80lbs for 2 sets, 10 reps

Cable Neutral Grip Row
160lbs for 1 set, 10 reps
170lbs for 1 set, 10 reps
180lbs for 1 set, 10 reps

Unilateral Cable Pushdown
50lbs for 1 set, 12 reps
60lbs for 1 set, 12 reps

5min of cycle
17min of treadmill

I was surprised in my strength today as my diet yesterday SUCKED. Too much beer...but I am down to 212lbs? Should be better, but still, damn!
Because of last "bench" day, I decided to make sure I can do 275 on the 4x6 scheme. I accomplished it with somewhat ease, but not as much as I thought. I know I used to be able to do 275 3x8, which comes out to the same reps, so I will go up but not as much as I want. 285lbs seems reasonable.
I went from 125lbs to 135lbs cuz our Golds doesnt have a 130lb DB. This was kinda hard, so I will keep it set. After this becomes easy, its either the next step up...150lb DBs cuz theres nothing in between. I wont be able to do them I dont think, so its back to the Barbell.
The crossovers were easy at first, but when I increased the weight, it became perfect! Almost didnt finish it!
The cabled rows on the other hand, were a bitch to find. Ugh, 180lbs was light too.
I threw in some one-arm-atta-time stuff for the triceps and it was mildly stimulating. I coulda gone 5lbs heavier.

Cardio was shitty (well thats a switch). I was pretty dizzy and out of breath from the weight training, that being on that cycle was utterly fucking miserable.

06-22-2006, 08:17 AM	#91
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Pull Me Weighted Pull ups (Wide) BW for 2 sets, 8 reps (warm up) 45lbs for 1 set, 5.5 reps same weight for 2 sets, 4.5 reps same weight for 1 set, 4 reps DB Rows 115lbs for 3 sets, 8 reps Close Grip Chin ups 25lbs for 3 sets, 6 reps same weight for 1 set, 5 reps Face Pulls 110lbs for 1 set, 12 reps 120lbs for 2 sets, 12 reps Preacher Unilateral Hammer DB Curl 35lbs for 1 set, 10 reps same weight for 1 set, 8 reps + 2 assisted (both arms) Not much to say for today, time was limited. As it is now. Im sore, everything worked, I rock.
	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

06-24-2006, 10:23 AM	#93
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Accessory Everything today will have a 30 sec RI Hanging Leg Raises (no straps) 3 sets of 10 reps Static Holds 115lbs for 1 set, 15 sec (both arms) same weight for 2 sets, 15 sec (one arm at a time) same weight for 1 set, 10 sec (one arm at a time) Leg Raises off a bench with a glute raise 3 sets of 10 reps Pinch Grip 2 25lb plates in each hand for 10 sec then switch to next arm for 2 sets (only rest an arm would have would be however long the opposite arm was working) 1 45lb plate for 15 sec for 1 set Rope Crunch 120lbs for 3 sets, 20 reps Reverse Barbell wrist curl 65lbs for 1 set, 14 reps 95lbs for 2 sets, 12 reps Barbell wrist curl 135lbs for 3 sets, 12 reps (held 12th rep for 3 sec) Half IDS Half Muscle Milk Treadmill for 20min Today was kinda tough. I blended gorilla hangs with some sort of ab workout. I lost my spark with hanging leg raises. I was certainly not as limber as I used to be. I had some stiffness in my back. Static holds seemed the same. Bench Leg riases were fucking hard too! Talk about losing strength in this department. It burnt so bad around the 7th rep on the 2nd and 3 rd sets that I had to drop my legs and take some breaths. Rope Crunches are still easy. I wanted to superset the curls, but then I rememebred that I wanted to try to get myself to do HEAVY weight on the reverses. Kinda difficult, but I can go up. Not much though cuz form on reverse wrist curls is a bit awkward. The regular curls were the 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

06-24-2006, 09:30 PM	#94
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	I am in an extreme irritation as to this cutting shit. I want up my intensity enough for 4-6 reps, but I feel this would be against my cutting goals. Oh yeah, cutting hasnt been so good. Gained some weight back, now I am back to normal. Ya see? What the fuck. Is it possible to do high intensity + high sets + low reps - calories to = strength gains while weight loss? I think this is the path most people want to take but fail cuz of how incredibly hard it is. Ugh...what to do tomorrow.
	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

06-25-2006, 01:38 PM	#95
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Day after Reckoning Push Standing Overhead Barbell Press 65lbs for 2 sets, 10 reps 95lbs for 1 set, 10 reps (warm up DONE) 155lbs for 4 sets, 6 reps Flat DB Press 110lbs for 1 set, 6 reps 125lbs for 4 sets, 6 reps Standing Scaptions 30lbs for 3 sets, 10 reps Underarm Cable Crossovers 60lbs for 3 sets, 10 reps 25min of eliptical I see I am gaining stength on overhead presses! Last time I didnt something close to this, it was a 4 sets of 4 reps scheme. I increased the weight AND reps. And I got more in me. GOING UP. I was going to do Flat BB Press, but I felt like my pride was taking over. So I tried a classic. And once again, I had more in me. 125lbs was CAKE. Now...ugh. Heres where I got pissed. Remember where I said I hate raises? Well, scaptions are raises as well. They were done with both arms and jesus....I was screwed. Cable crossovers coulda went up...but not much. Thats kinda sad. At the point, I noticed my left elbow was hurting. As if it was hyperextended. Might have irritated it from grip work yesterday vs. today. Who knows. I have shin splints from chasing after a crackhead yesterday. So eliptical was all I could muster. God damn was I drained. Now, I am "gold JERRY! GOLD!" Fucking awesome day. Its about time that my compounds ended up being better than my subordinate workouts. If you read back, I always say that one or both of the compounds were shady, but my isolations were great. Get in where you fit in.
	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

06-27-2006, 10:34 AM	#97
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Pull it you fuck rag! Weighted Pull ups BW for 2 sets, 8 reps (warm up) 1 45lb plate for 3 sets, 6 reps same weight for 1 set, 5.5reps (failed 6th) DB Rows 120lbs for 1 sets, 6 reps 125lbs for 3 sets, 6 reps T-Bar Row 2plates and a 35lb for 3 sets, 10 reps Face Pulls 110lbs for 3 sets, 12 reps 20min of eliptical Didnt have much time today, so some things were eliminated. Pullups...ugh. I still cant get 4 sets of 6 reps efficientley. Ill keep trying. I was going to do negatives, but they take too long. DB Rows are up again. I know, I am fucking awesome (besides the shits) T-bars I THINK went down. I couldnt remember what I did before, but this weight seemed fine for the form I had. Face pulls were I think down too. I remember this was hard to do with heavy weight since it had a teeter-totter effect. I pulled the pulley down to where the pulley is at my face. Normally it is above this cuz the rope would come hang low enough that it was parallel to my face. This time the pulley was parallel and the rope hung just below, but I found that it is more effective this way. I felt it PERFECTLY in my post delts. Even my traps a lil bit(?)
	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

06-22-2006, 10:37 AM	#92
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,361	Damn, those DB rows are really climbing fast, kick ass!

06-28-2006, 12:57 PM	#98
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Legs ATG Squats BW for 2 sets, 10 reps 135lbs for 1 set, 10 reps 225lbs for 3 sets, 10 reps Deadlifts 225lbs for 3 sets, 10 reps Leg extensions 140lbs for 2 sets, 12 reps Leg curls 130lbs for 2 sets, 12 reps Man I was fucking done today. I am still feeling it (4 hours later). I finally did the 225lb attempt with the ATG and damn was it hard. I was so out of breath. Its weird, I wasnt out of breath while doing them, but 15sec after I did a set I sure as hell was. Deadlifts again, felt like nothing. My left hand is a problem. It consistently lost grip. I alternated the hook grips and the left one was a problem each time. 3x10 of deadlifts is almost as taxing as a 4x6 of high intensity...well maybe more/less, its been so long since I felt it. I was going to leave at this point but I felt like I shouldnt. I was pretty wiped. Leg curls and extensions were up from regular use. Calves were skipped due to my shin splints. Screw cardio. I was waaaaaaayyyyy too dizzy for anything else. (I didnt really consume any carbs before working out)
	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

06-29-2006, 02:30 PM	#101
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Accessory Prone Iso-Abs (Planks) 1 set for 10 minute 2 sets for 30 sec V-ups 3 sets of 12 reps Preacher curl w/EZ bar (16lbs) 36lbs for 2 sets, 12 reps (1 set wide grip, the other narrow; warm up) 66lbs for 2 sets, 12 reps (1 set wide, 1 set narrow) Skull Crushers w/EZ bar 66lbs for 2 sets, 12 reps (warm up) 86lbs for 2 sets, 12 reps Towel Pull ups 3 sets of 10 reps Static Holds 115lb DB in each hand for 1 set, 15 sec same weight for 3 sets, 12 sec 30 min on eliptical I didnt think about doing any core work today, but shit, its accessory day, why not? After all the talk about 2 min planks, I tried it. Shit, not even close. My forearms hurt more than my abs did. V-ups were basic...12 reps were enough..maybe 20sec of rest in between sets. Good burn. I alternated my grip on the ez bar for curls. I wasnt going to do any arm work, but said fuck it. (No one heard me) Skullcrushers were the same deal...err i mean on the remark of not wanting to do them at first. Both arm workouts were light intensity and high reps. I didnt want my arms to fatigue cuz they werent my goal of being at the gym today.. ..but grip was the goal for today! My towel pullups are getting better. I didnt think so on my first set cuz my fingers were tough to close, but it went away fast. I also didnt think id be able to do 10 reps 3 times, but I did. The holds I suppose, suffered. These damn things are hard and are kinda embarrassing when you drop these loud ass DBs. Theyre loose iron, so no matter what they fall on, they will be loud. Id have to say that these havent gotten better...no sir, they have not.
	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

07-02-2006, 09:10 AM	#105
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Upper Horizontal Barbell Bench Press 135lbs for 1 set, 10 reps 225lbs for 1 set, 8 reps 275lbs for 1 set, 8 reps (warm up completed) 295lbs for 1 set, 4 reps + 2 assisted 285lbs for 2 sets, 4 reps + 2 assisted 275lbs for 1 set, 4 reps + 2 assisted DB Row 125lbs for 4 sets, 6 reps DB Fly 50lbs for 3 sets, 10 reps Cable Row 150lbs for 3 sets, 10 reps DB Shrugs 110lbs for 1 set, 10 reps...(why the fuck am I doing this?) Rope Pushdown 100lbs for 2 sets, 12 reps Yeah, I am now on a upper/lower/upper program. Yippie. I thought I had enough strength for Bench, but I guess not as much as I though. I was going to do 295 4x6, but I failed on my first set, so I went down...then down again. I guess I shouldnt had shot up so fast considering its been a while since Ive done this exercise. Eh, not bad though. DB Rows were easily done. Straps were used and conversation with a HOT curvy body never hurts. Flies were kinda easy, but if I go any heavier, I feel off. Flies arent something I am comfortable going heavy with, regardless if I can or not. Cable rows were too easy, but thats cuz I was distracted ( i wanted to ask this girl out ) I did shrugs cuz I am a fuck nut. It was either tricpes or biceps and I elected triceps. I liked todays program. I felt my body was kinda off. Weird feelings in my lats and shoulders. But this was the first day of this workout, so a little electrocution was to be expected.
	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

07-02-2006, 09:21 AM	#106
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Oh yeah. I got that girls number.
	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

07-03-2006, 01:23 PM	#107
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Lower 1 Ripped Force drink that is sipped throughout until Deadlifts Active stretched Hams and Lower back ATG Squats BW for 2 sets, 12 reps 135lbs for 1 set, 10 reps (warm up completed) 245lbs for 3 sets, 8 reps Deadlifts 135lbs for 1 set, 8 reps ( warm up? ) 225lbs for 3 sets, 10 reps DB Lunges 35lbs for 2 sets, 10 reps (each leg, of course) Stiff-Legged Deadlifts w/Dumbells 35lbs for 1 set, 10 reps 45lbs for 1 set, 10 reps 50lbs for 1 set, 10 reps Unilateral Standing Calf Raise 20lbs for 1 set, 10 reps 30lbs for 2 sets, 10 reps 30min on Eliptical I came to work out feeling kinda down, so I thought Id drink some caffeine and see if it would help with my leg day. It did. I upped my pounds on my squats and went down 2 reps. This will continue for a bit, 245lbs was actually easy. I dont want to get cocky though, so Ill go up to 255lbs. Deadlifts were easy too. Too easy. Its my grip I am worried about and remarkably, it was in fact better! I didnt feel like I was going to drop the weight like I did last time! Now the lunges. Ugh. I went down in weight due to the fact of how hard this shit is and still, 35lbs feels heavy. Mmmm, actually no, it didnt. My GRIP was failing! Think about it, 10 reps on each leg, done unilaterally, so its 20 movements. Result? It takes a long time to complete! So thats a pretty long time to be holding some DBs. Anyway, the first set went by, by me doing right leg, then left. The 2nd set went was done by doing all the reps on the left leg, then the right. Fun stuff. The SLDLs were another trial and error work set. I tried finding a good weight to rep out, but not so much to irritate my back after doing Deads. I kept going up, but I was feeling pretty good at this point. I did my calves one at a time for some variation and damn.. I used to do these pretty well, years ago. Thats all gone.
	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

07-05-2006, 10:32 AM	#108
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Upper Vertical Standing Overhead BB Press Just the bar for 1 set, 12 reps 65lbs for 1 set, 10 reps 95lbs for 1 set, 10 reps (warm up completed) 155lbs for 4 sets, 6 reps Weighted Wide Grip Pull ups BW for 1 set, 10 reps (no grips, warm up) 1 35lb plate for 4 sets, 6 reps (grips) Standing overhead DB Press 50lbs for 3 sets, 10 reps Neutral Grip Lat Pulldown 120lbs for 1 set, 10 reps 130lbs for 1 set, 10 reps DB Shrugs (no grips) 105lbs for 2 sets, 10 reps 10min of treadmill (FUCK THIS) My overhead presses stayed the same and for good reason. My coordination was way off. My breathing was off cue. And my balance was flawed. But I still did it. My weighted pull ups are down and thats cuz I believe my form has been shitty with the 45lb plate. With this weight I went all the way down, all the way up. Last set was a bit hard, but the reps seem easy. I dont know...I guess if I can attach a 5lb to this, then Id find my even ground. The next two exercises (DB overhead press & lat pulldowns) were done with 60sec of rest. I always do 2 min, but with this shit, I wanted less. I basically incorporated this idea after my first set of DBs were easy. Instead of upping the intensity, I lowered the rest. This really does make a difference. Big time. My last set was almost failing and I was very out of breath. Same story with the pulldowns, but I adjusted the weight anyway. I dont normally do pulldowns (cuz I hate them), much less a neutral grip, so I had to find a good weight that wasnt too easy. I was very out of breath after this. Shrugs were hard cuz of not having any grips and I was still out of breath. No curls were done cuz my arms were burning and I was exhausted, so I tried cardio. HAH!
	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

07-06-2006, 06:10 AM	#109
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,361	For some reason I think standing millitarys are easier than seated shoulder press. I always tweak my back when I'm seated and I can't use as much weight, isn't usually the opposite?

07-07-2006, 05:57 PM	#111
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Accessory Towel Pull Ups 2 sets of 12 1 set of 8, faile d9th 1 quick set of the last 3 reps Static Holds 120lbs for 4 sets, 15-20 sec each Pinch Grip 1 45lb plate in each hand for 5 sets, 30 sec Reverse BB curls 65lbs for 1 set, 15 reps 75lbs for 2 sets, 15 reps BB wrist curls 145lbs for 1 set, 15reps same weight for 1 set, 12 reps same weight for 1 set, 10 reps Precision Protein Drink 15min on treadmill 15min on eliptical I was hung over today and didnt make it to the gym until after 5pm, which is not near my regualr time. Anyway, because of my lousy nutrition last night, I opted for just grip work and cardio. Everything went up. Everything. I am getting better and theres not much to say about it today.
	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

07-09-2006, 12:45 PM	#112
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Upper Horizontal Scarecrows (both ways) 5lbs for 2 sets of 15 reps Arm Circles 5lbs for 10 cirlces, both ways Barbell Bench Press 135lbs for 1 set, 10 reps 225lbs for 1 set, 8 reps (warm up) 275lbs for 4 sets, 6 reps DB Rows 135lbs for 4 sets, 6 reps Pronated High Pulley Cable Crossover 75lbs for 1 set, 10 reps 80lbs for 2 sets, 10 reps Cable Neutral Grip Row 160lbs for 1 set, 10 reps 170lbs for 1 set, 10 reps 180lbs for 1 set, 10 reps Unilateral Cable Pushdown 50lbs for 1 set, 12 reps 60lbs for 1 set, 12 reps 5min of cycle 17min of treadmill I was surprised in my strength today as my diet yesterday SUCKED. Too much beer...but I am down to 212lbs? Should be better, but still, damn! Because of last "bench" day, I decided to make sure I can do 275 on the 4x6 scheme. I accomplished it with somewhat ease, but not as much as I thought. I know I used to be able to do 275 3x8, which comes out to the same reps, so I will go up but not as much as I want. 285lbs seems reasonable. I went from 125lbs to 135lbs cuz our Golds doesnt have a 130lb DB. This was kinda hard, so I will keep it set. After this becomes easy, its either the next step up...150lb DBs cuz theres nothing in between. I wont be able to do them I dont think, so its back to the Barbell. The crossovers were easy at first, but when I increased the weight, it became perfect! Almost didnt finish it! The cabled rows on the other hand, were a bitch to find. Ugh, 180lbs was light too. I threw in some one-arm-atta-time stuff for the triceps and it was mildly stimulating. I coulda gone 5lbs heavier. Cardio was shitty (well thats a switch). I was pretty dizzy and out of breath from the weight training, that being on that cycle was utterly fucking miserable.
	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