Wish granted

ReproMan · 08-10-2006, 12:11 PM

Do you ever drink the RTD Muscle Milk? I had the chocolate flavor, they are fucking good as hell. I still think syntha-6 tastes better but those muscle milk RTD's are a close 2nd.

AKIRA · 08-10-2006, 05:08 PM

RTD? never heard of them

I tried CytoSports MUscle & Oats a month and change ago and I cant see how people eat that shit.

ReproMan · 08-11-2006, 06:41 AM

Quote:

Originally Posted by AKIRA

RTD? never heard of them

I tried CytoSports MUscle & Oats a month and change ago and I cant see how people eat that shit.

Ready to Drink. The pre-packaged ones.

I hate oatmeal but someone recomended something in a thread. They pour their protein shake over a bowl of raw oats and eat it like that. I've done it for the last 3 days, it's not too shabby. I also bought a hand blender last night too, that thing works like a champ. Made myself a mack daddy shake. Bananas, natural PB, 1/2 cup of oats, 1 scoop of syntha-6, in 12 oz. of milk. I wanted a few more.

AKIRA · 08-11-2006, 10:30 AM

Ohh, Ready to Drink. Yeah, Ive had quite a few at Golds. They do the job just right. Of course, they are made with water.

At home I make every protein shake with 2%, 1%, skim milk (whatver mom bought). Sometimes I make them with water, but thats usually the day after a night of drinking (today).

AKIRA · 08-14-2006, 01:27 PM

Upper Horizontal

T-Bar Rows
1 plate for 1 set, 12 reps
1 plate and a 25lb for 2 sets, 12 reps (warm up)
3 plates and a 10lb for 4 sets, 8 reps 60 sec RI

Seated Face Pulls
100lbs for 3 sets, 10 reps 45 sec RI

Incline DB Press
55lbs for 2 sets, 12 reps (warm up)
90lbs for 4 sets, 8 reps 60sec RI

Decline DB Fly
40lbs for 3 sets, 10 reps 45sec RI

Concentration Curls
30lb Dbs for 2 sets, 12 reps 30 sec RI

One Arm Pushdown via Cable
60lbs for 1 set, 12 reps
65lbs for 1 set, 12 reps 30 sec RI

Eliptical w/out arm bars for 26min

I know, I know! Last time I lifted it was a horizontal. But I took the rest of the week off after I read I shouldnt be "lifting anything overhead."

I switched the order up though. I went up with T-bars and it wasnt THAT bad. It was hard and without grips this felt heavier than it was. I can go up.

I said why not do my pulls before my pushes, so I did face pulls next. These fuckers are pretty hard. I just cant get the hang of seated face pulls. Sorry, but I am dropping this exercise.

I didnt know what weight would be good for the Incline DBs, but 90 seemed a bit easy. I was pretty out of breath, but I think 95lbs would be juuuuuust right.

Flies were at a different angle AND they were lighter, but god dammit, flies just arent an exercise I want to go heavy on. These were pretty easy though, perhaps 50lbs would be my limit.

I did concetrations again with hardly ANY burn. Hmm. I guess thats cuz I did my pulls 2 exercises before this?

Same deal with the triceps. No Burn. Eh, fuck em.

Every fucking eliptcial is now out of service, so I had to use the eliptical without the moveable arm parts.

AKIRA · 08-15-2006, 10:57 AM

SMR on erector spinae, Glutes, Hams, and IT band

Active Stretched lower back, hamstrings for 4 sets of 4 secs holds.

Eliptical for 30min

BW Jump squats for 1 set of 20 reps

Static stretched all previos muscles for 2 sets of 20 second holds.

SMR on all previous SMR muscles

I am fucking pyched. Finally, less pain and more distance. My SMR is pretty basic.

But my stretches are another story. I did stretches shown here:
http://www.trickstutorials.com/index...nt/flx3#ddf_5a

The first stretch I did is LIKE Lower Torso number 11, but one leg at a time and this is for hamstrings. THEN I would do the actual number 11, followed by 12. These had LESS pain than before. I could do them before, but again, less pain this time.

After Lower Torso 12, I did what I couldnt even fucking setup to do and thats the classic Hamstring stretch, number 1. I can finally bend over slightly, grab more of my leg and feel the stretch. I STILL feel pain in my back, but not NEARLY as much. I then followed this stretch up with Hamstrings 13. These arent as hard as number 1, believe it or not, but theyre still hard. I also gave Hamstrings 6 a try, but I started it off with a 90 degree angle then tried to straighten my leg completely up. Nope, hamstrings are too tight for that, but once again, less pain.

I followed up my stretches with Lower Torso 10 and once again, less pain and I could go farther down.

All stretch improvements were done in both active and static stretching. These were done in the morning when I am at my stiffest.

I am finally feeling better about this and will continue to do so, until all pain is GONE.

AKIRA · 08-16-2006, 12:43 PM

Upper Vertical

SMR on Lower back FUCK, FORGOT IT BAND

Active stretched lower back and hamstrings. 4 sets of 4 secs on each stretch

Chin Ups
BW for 3 sets, 10 reps
same weight for 1 set, 8 reps, then fired out 2.5 reps after 10 sec rest (all done with 60 sec RI)

Seated DB Press
45lbs for 1 set, 12 reps
55lbs for 1 set, 12 reps (warm up)
85lbs for 2 sets, 8 reps
same weight for 1 set, 7 reps (failed)
same weight for 1 set, 4 reps (failed; all with 60 sec RI)

Wide Lat Pulldown
110lbs for 3 sets, 10 reps (30 sec RI)

Seated Scaptions
20lb DBs for 3 sets, 10 reps (30 sec RI)

Preacher DB Hammer Curls
35lbs for 1 set, 12 reps
same weight for 1 set, 6 reps + 6 assisted (what a fucking joke,; 30 sec RI)

Weighted EZ curl bar SkullCrushers
90lbs for 2 sets, 12 reps (30 sec RI)

Static stretched lower back and hams. 2 sets of 20 sec holds

25min on treadmill

SMR on lower back and IT band

Today basically sucked. I guess theres no warm up for BodyWeighted pullups. I wanted to do weighted Neutral grips, but theres only one area I can do them at and the fucking people wouldnt leave. In any case, the pullups werent that bad despite the failure.

The Db Press however, I was pretty pissed over. I was panting, so I know thats what caused the strength decrease, but ah well, I gave it the best shot I could. Something to accomplish next time.

Lat Pulldowns were done with strict form. I guess I find myself chuckling at the fact that I write down "strict form" as if I dont normally do so. I do, but when the weight is kinda light, you can focus more.

Scaptions were I think up? I dont know, Ill have to look....maybe not. In any case, I can go up.

Now I dont know where my energy went on the preachers, but I had to use my other arm to spot my working arm for half the reps of the set? What the fuck is wrong with the puppies?

Triceps were JUUUST right.

I noticed after yesterdays stretches my back felt 'loose.' I felt pain when I got up and sometimes walked, but it immediately went away. Well, today I was nervous about how my stretches would be. Hmm, not much pain. So its still getting better.

On the treadmill, I increased the incline 1.0 every minute. Every 2 inclines I did, I went up .2 in speed. I got up to 15.0 incline (its max) and 3.8 speed. I coulda gone faster, but i Havent done this in a while and it kinda hurt. NUMAY.

I am really missing heavy weight. AND LEGS. AND DEADLIFTS! I am going to have to come up with something. I do like the upper/lower/upper though. And I also am going to do a bicep workout on one day and a tricep workout on the other upper day. I dont like splitting them really.

AKIRA · 08-18-2006, 12:26 PM

Accessory

SMR Glutes, Lower back, Hamstrings, IT band <~OUCH

Active Stretched hams and lower back for 4 sets, 4 sec holds each

Planks
2 sets of 25 sec holds

Weighted Towel Pull Ups
25lbs for 4 sets, 8 reps

Static Holds
120lb DBs for 4 sets, 20 sec holds

Pinch Grips
45lb plates in each hand, for 2 sets, starting with thumb, 'pointing' finger and middle finger, then index finger, then pinky, in 10 sec intervals for 2 sets
same weight with all fingers for 1 set, 15sec (failed)

Gorilla Hangs
1 set of shits with 1 rep of giggles

Barbell FULL Wrist curls
65lbs for 2 sets, 20 reps

Static Hold
135lb barbell for 1 set, 20 secs (kinda wide)

Some Shin work...see description

15min on cycle

Static Stretched the same muscles for 20 sec holds

SMR on same muscles

Stretching today was better than usual which in turn makes me feel better.

I threw in one exercise of core work. Not sure if this is against me...Ill have to ask, but I really dont think so especially considering the volume.

Thats right. I added some weight to the towel pullups! When I looked back at my regular 3 sets of 12 reps for this, I decided that instead of adding another set, Id add some weight and try to make it to 3x12 THAT WAY. My 4th set kinda suffered badly. Not full extentions, but I dont know. Something to 'finish' next time I guess.

I decided to do 4 sets instead of 3 for my static holds, just so I track my progress evenly. Wasnt as bas as I thought, but I noticed my left hand was turning into the bitch I knew it was.

Pinch Grips DID suffer though. Ugh, these arent ever that hard. But I guess my forearms were fatigued considering what I had just previous done.

I tried doing gorillas...

I went ahead and put a 10lb on each side of a barbell and did a reverse curl right into a regular curl. Not bad, big burn.

There was a 135lb barbell just setup so I decided to throw in another hold. This is what I want to do next time I do accessory day. I mean, if deadlifts suffer from this kind of grip fate, why not tackle it head on?

The shin work I did was completely new. I sat at the end of a bench with a 45lb plate resting on my knees. I then calf raised it, but then brought the weight up more by my toes. When I came down, I came down only to where a calf raise would be at full extension. Believe it or not, it was quite difficult. Lots of burning in odd parts of my leg (even feet!)

My cycle was just a quickie. I went up 1 intensity with every minute. These sort of routines help make cardio less boring.

Stretching again, was much better. Am I seeing a light at the end of this tunnel?

I FUCKING HOPE SO.

AKIRA · 08-21-2006, 07:02 PM

Upper Horizontal

SMR on IT band, Hams, Glutes, lower back

Active stretched lower back, hamstrings, and now, HIP FLEXORS! for 4 sets of 4 sec holds

Scarecrows
8lb Dbs for 1 set, 12 reps

Reverse Scarecros
8lb DBs for 1 set, 12 reps

Arm Circles
8lb DBs for 1 set, 10 cirlces
same weight for 1 set, 10 circles (other direction)

Incline DB Press
55lbs for 2 sets, 12 reps (warm up)
95lbs for 4 sets, 8 reps (60sec RI)

T-Bar Rows
1 plate for 1 set, 12 reps
1 plate and a 25lb for 1 set, 10 reps
3 plates and a 25lb for 4 sets, 8 reps (60 sec RI)

Weighted Dips
1 plate for 2 sets, 10 reps
same weight for 1 set, 8 reps (failed) then 2 more after a 15 sec rest. (30sec RI)

Unilateral Reverse Cable Fly
35lbs for 2 sets, 12 reps (30 sec RI; each side)

Hise Shrugs
275lbs for 2 sets, 12 reps (30 sec RI)

Skullcrushers
100lbs for 1 set, 12 reps
same weight for 1 set, 9 reps (failed; 30 sec RI)

Overhead extensions
80lbs for 1 set, 12 reps
70lbs for 1 set, 10 reps (failed; both were 30 sec RI)

Static Stretched all the muscles from before for 20 sec holds

SMR on all previous muscles

Today was a good day. Stretches are getting better, SMR on IT band is less painful, and lower back is recovering. This is such an emotional high with me. Lets hope I dont fuck it up.

I did some rotator cuff work before some harder Incline presses. I started with them this time versus last time. 95lbs was hard at first, but actually, got easier. Not sure why. I was out of breath, I was feeling fatigue, but 1-3 sets progressively felt easier, but the 4th set was hard. Hmm..100lbs?

T-bars went up too and this was a little awkward. Getting into position was odd because every time I lowered the weight, it pulled me down, almost like it was tipping me over. But I saw it through and ....no grips baby!

I went for another press and I thought 1 plate would be too light, but with a 30 sec rest, it sure wasnt. Quite a burn, quite a cardio.

Posterior deltoid work was next. I like this workout the best for these muscles. And cables RULE on this rather than Dumbells. 40lbs here I come.

I threw in hise shrugs since I skipped them last time and I am not sure its such a good idea with my back. But no pain... Ill do a 'pulling' shrug for a lil while now or none all together.

I dedicated today to triceps instead of mixing up bis and tris.. And ya know what, I enjoyed it! "Train smarter, not longer." 2 exercises that kicked my ass versus the shit I did, what, a year ago?

AKIRA · 08-22-2006, 12:28 PM

Rehab/cardio(?)

SMR on lower back, glutes (these were tight today?), IT band, hamstrings

Active stretched lower back, hamstrings, hip flexors for 4 sets of 5 sec holds

10min on armless eliptical
10min on cycle
10min on treadmill

Static stretched all previous muscles

RTD

Muscle Milk

Not much to say for today. I was pretty tight today and some muscles in my ass felt tight and, well, sore. Could it be due to the new stretches?

ReproMan · 08-22-2006, 12:35 PM

Quote:

Originally Posted by AKIRA

RTD

Muscle Milk

I just bought a case of them, I'm fuckin addicted.

AKIRA · 08-23-2006, 12:12 PM

Quote:

Originally Posted by FatCatMC

I just bought a case of them, I'm fuckin addicted.

Certainly get the job done quickly. Do you have the big or small ones?

Big ones have a screw cap.
Small ones have a tape cap.

AKIRA · 08-23-2006, 12:27 PM

Upper Vertical

Fucking forgot SMR and ran out of time for it after the workout!!!!

Active Stretched Hip flexors, hams, lower back, for 4 sets of 5 sec holds.

Neutral Grip Pullups
BW for 3 sets, 10 reps
same weight for 1 set, 8 reps (failed), then fired out 2 more 15 sec later

Seated Overhead DB Press
(why the fuck didnt I warm up?)
70lbs for 2 sets, 10 reps
same weight for 2 sets, 8 reps

Wide Grip Lat Pulldown
120lbs for 2 sets, 10 reps
same weight for 1 set, 8 reps (failed), then fired out 2 more 15 sec later

Seated DB Scaptions
25lb DBs for 3 sets, 10 reps

Concentration Curls
30lb DBs for 1 set, 12 reps
same weight for 1 set, 7 reps + assisted 5 more reps

Unilateral Hammer Preacher DB Curls
25lbs for 1 set, 12 reps
same weight for 1 set, 8 reps + assisted 4 more reps

*****EVERYTHING HAD 30 SEC RI*****

Static Stretched all previous muscles for 20 sec holds

18 min on eliptical

I was running short on time today, so I decided to use short Rest Intervals and lower the intensity to run through this workout day. Obviously, it showed difficulty almost everywhere.

I was going to do a weighted neutral pull up with something like 8x3 rep scheme with the same RI, but I decided not to since I was used to doing neutral grip. Bodyweight was just fine.

I learned from my mistakes of the pull ups, so on the DB Press, I lowered the reps so I wouldnt fucking fail..again! Worked out fine and yes it was an extreme bitch.

I was panting through Lat pulldowns. Not much to say here.

Scaptions were the biggest burn of the day. Raises always burn though. I thought 25lbs was going to be a bit heavy considering the RI, but last time I did this I used 20s with no problem, so hello, progress!

My arms just LOST it. My curls were a joke! I mean even the fucking hammers. I didnt even feel satisfied doing them. My triceps are still sore as hell from horizontal day, but I doubt my biceps will feel like that tomorrow. Sucks really, considering the hard work I put in.

My streches have gotten only slightly better. I still feel pains in my lower back, but now I feel them more in my right glutes. I might already be stretching my glutes via other stretches, but odd how this is happening considering I am going on my 4th or 5th week without Lower. Id say another week and ill start doing squats again.

AKIRA · 08-25-2006, 10:47 AM

Acessory/Rehab

SMR on glutes, IT BAND, hams, lower back

Active stretched hip flexors, hams, lower back for 4 sets, 5 sec holds

Gorilla Hangs
1 set of 8 sec holds
2 sets of 5 sec holds (left hand was 4 sec on last set)

DOH BB Static Hold
225lbs for 3 sets, 12 sec holds

Skipped wrist curls

Planks
3 sets of 12 sec holds

Glute Bridge
3 sets of 12 sec holds

Floor Bridge
3 sets of 12 sec holds

Static Stretched all previous muscles for 20-25 sec

25min on treadmill

RTD Muscle Milk

Today was kinda half assed. Gorilla hangs seemed to have not changed. If had not been so stressed out today, I know I could of concentrated more and gotten better times.

Same goes for Barbell Holds. This has to be better considering the work Ive done up until now. Of course, when I deadlifted I always did a swith-alternate grip(s). Never Double Overhand.

I went right into some core work. Again, I wanted to do some sort of crunch, but I was stressed out and tired from my thoughts. The core work was just as good as its been.

I did try some balance before I did cardio. I stood on one leg on this half-stability ball. It has a flat bottom but a round top. The round top is where I tried standing on one foot. I did it until I could stand for over 10 sec. Didnt take as long as the last time i did this. Yay. You gotta put some Balance work in sometime!

Cardio was a steady pace. I had zero motivation as I hardly have any for this entry. Life isnt good right now.

Oh yeah, my stretches hurt today, but again, stress?

**P-funk** · 08-25-2006, 10:59 AM

is the back feeling better?

AKIRA · 08-26-2006, 08:58 AM

Quote:

Originally Posted by P-funk

is the back feeling better?

Yes actually. Its my right glute that hurts. And my stretch page is "temporarirly unavailable."

What a 'pain in the ass."

AKIRA · 08-28-2006, 11:28 AM

Upper Horizontal

Yesterday I did nothing but stretches and didnt log them.

Forgot SMR

Active Stretched lower back(3 stretches), hamstrings(3 stretches), glutes(4 stretches), and hip flexors (1 stretch) for 4 sets of 5 sec holds

Incline DB Press
50lb DBs for 2 sets, 10 reps (warm up; first 5 reps first were alternating!)
100lbs for 4 sets, 8 reps (about 50 sec RI)

Flat DB Fly
50lb DBs for 3 sets, 10 reps (30 sec RI)

T-bar Row
1plate and a 25lb for 2 sets, 10 reps (warm up)
3 plates and a 25lb for 4 sets, 8 reps (45 sec RI)

Alternating reverse cable fly
~supersetted with~
Alternating cable face pulls
35lbs for 3 sets, 10 reps (30 sec RI; 35lbs each movement)

Pushdowns
90lbs for 2 sets, 10 reps (30sec RI)

Weighted EZ bar Overhead extensions
60lbs for 2 sets, 12 reps (30 sec RI)

Planks
3 sets of 20 sec holds

Floor Bridges
3 sets of 20 sec holds (first and last set were done with hip extensions, each leg was held for 10 sec)

Static Stretched all previous muscles

Masseuse (sp?) massaged lower back and glutes

Ran out of time for SMR

Big day today. I went up on Inclines. My rest was supposed to be 45sec, but getting the weight into position caused me to be more out of breath than I needed on the 2nd-4th sets. This was pretty hard, but even though I succeeded, I am not sure I will do this again, since I want to go heavy again next week. But well see about that.

Not much to say about flies. Just out of breath and coudlnt get my fatigued chest off my mind. I knew my next exercises would help me forget them..and they did.

T-bars is done. I cant fucking set this bitch up real well with the extra handles that run right into my thighs. I use the wide handles and there are neutral handles on the bar. Well, these neutrals run right into my thighs if I want to get a full ROM. If I set my feet farther back, they dont run into me, but I dont want to lift it from that angle cuz of my lower posterior problems. The weight was kinda light and I can go up, but my form was all over th place cuz of this shit.

Fuck this shit.

Since THAT exercise was flawed, I added some extra movments to my reverse cable flies (posterior deltoid). When I was finished, my lower traps were burning! I never felt this before!

Not fucking bad. But...boring weight.

Tricep movements were boring too. The over head extensions were kinda light, but I was wise to do this since my LAST set of the day was a little tough. I still could go up, but they dont have 65s. Ill just switch it up.

I decided to add in some core work instead of cardio. I was going to have to come right back to this room for my stretches, so I stuck to it. Planks were pretty tough and so were the hip extended bridges. I was pretty wiped though. No carbs before I came to the gym (?) Oh yeah, I kept my hams STRAIGHT during my stretches this time!

I had a massage guy do his magic on my back. He said my right side was shorter than my left. A few muscles on the sides of my glutes (right terminology?) was tender as hell. I screamed at him.

I havent done lower body in quite some time now and I am getting uneasy feelings from it. I know I should just suck it up until the pain is gone, but I also want to do some real heavy shit again. My weight is now 207 and I can bulk again, but why go heavy on my upper body and do NOTHING for my lower? Talk about an imbalance. It is just Monday, so maybe things will improve THIS week.

AKIRA · 08-28-2006, 11:33 AM

Oh yeah, after reading a "core" thread in Training, I saw a workout from P-Funk that was described. I went ahead and tried these today. I forget the name so I will edit later. But I did 2 sets of 10, each extended leg.

M.J.H. · 08-28-2006, 10:48 PM

You do your arms on your horizontal push/pull day? Thats interesting, the way I do it I do chest and back and on my horizontal day, then triceps with quads dominant legs on their day, and then biceps with hamstrings.

AKIRA · 08-29-2006, 01:08 PM

Rehab Day

SMR on glutes, lower back, hamstrings, IT band (lot of work on most parts of glutes)

Active stretched all SMR muscles but also did hip flexors AND supine piriformis stretches for 4 sets of 5 sec holds (did more for the right side)

20min of treadmill
15min of eliptical

Static Stretched all previous muscles for 20 sec each. 2 sets for right side glutes

SMR on all previous muscles

I didnt feel very well today. My right side is all fucked up. That masseuse guy said my psyatic nerve (sp?) is being pinched and I must agree. These pains are brand new to me (since about 3 weeks ago) and do not feel like muscular pains. Its starting to get really annoying.

I wanted to do some Butt Kicks or some sort of other cardio, but instead I did some BW overhead squats in front of the mirror. I get no pain and see no muscular imbalances, even from the side.

I went ahead and tried the leg press machine for a few reps without weight. NO MORE PAIN IN MY BACK. I tried out the trap bar for deadlifts, NO PAIN EITHER (no weights of course).

AKIRA · 08-29-2006, 01:13 PM

Quote:

Originally Posted by M.J.H.

You do your arms on your horizontal push/pull day? Thats interesting, the way I do it I do chest and back and on my horizontal day, then triceps with quads dominant legs on their day, and then biceps with hamstrings.

I am all over the place with my minimum arm movements. I used to do 2 exercises for both bis and tris on both upper days, but that asn invoking any satisfaction, so now I split them completely. It depends on IF my last movement of my upper day is a push or a pull. E.g. I do a row for my lest set, Ill do a push (tricep day) and if I do a overhead press for my last set, Ill do a pull (bicep day).

The volume is very low and is almost not needed. I do it for a piece of mind, but my biceps arent as strong as they used to be so thats why I do some isolation work and if I am going to do bis, I might as well throw in some tris.

Either way, I want to start going real heavy again and when I do, arm movements might be totally eliminated. Id have to wait on my lower body to heal before I do this though.

The reason I place some arm stuff on upper days is just to finish them off. If I put them on a lower day, Ill get distracted and possibly overtrain. Not to mention, I have no lower body movements right now, so if I were to put arms on lower days, thats all Id do.

Dont forget, some arm work is done on accessory day. Towel Pullups burn my biceps out towards the end.

08-10-2006, 05:08 PM	#152
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	RTD? never heard of them I tried CytoSports MUscle & Oats a month and change ago and I cant see how people eat that shit.
	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

08-11-2006, 10:30 AM	#154
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Ohh, Ready to Drink. Yeah, Ive had quite a few at Golds. They do the job just right. Of course, they are made with water. At home I make every protein shake with 2%, 1%, skim milk (whatver mom bought). Sometimes I make them with water, but thats usually the day after a night of drinking (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

08-14-2006, 01:27 PM	#155
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Upper Horizontal T-Bar Rows 1 plate for 1 set, 12 reps 1 plate and a 25lb for 2 sets, 12 reps (warm up) 3 plates and a 10lb for 4 sets, 8 reps 60 sec RI Seated Face Pulls 100lbs for 3 sets, 10 reps 45 sec RI Incline DB Press 55lbs for 2 sets, 12 reps (warm up) 90lbs for 4 sets, 8 reps 60sec RI Decline DB Fly 40lbs for 3 sets, 10 reps 45sec RI Concentration Curls 30lb Dbs for 2 sets, 12 reps 30 sec RI One Arm Pushdown via Cable 60lbs for 1 set, 12 reps 65lbs for 1 set, 12 reps 30 sec RI Eliptical w/out arm bars for 26min I know, I know! Last time I lifted it was a horizontal. But I took the rest of the week off after I read I shouldnt be "lifting anything overhead." I switched the order up though. I went up with T-bars and it wasnt THAT bad. It was hard and without grips this felt heavier than it was. I can go up. I said why not do my pulls before my pushes, so I did face pulls next. These fuckers are pretty hard. I just cant get the hang of seated face pulls. Sorry, but I am dropping this exercise. I didnt know what weight would be good for the Incline DBs, but 90 seemed a bit easy. I was pretty out of breath, but I think 95lbs would be juuuuuust right. Flies were at a different angle AND they were lighter, but god dammit, flies just arent an exercise I want to go heavy on. These were pretty easy though, perhaps 50lbs would be my limit. I did concetrations again with hardly ANY burn. Hmm. I guess thats cuz I did my pulls 2 exercises before this? Same deal with the triceps. No Burn. Eh, fuck em. Every fucking eliptcial is now out of service, so I had to use the eliptical without the moveable arm parts.
	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

08-15-2006, 10:57 AM	#156
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Progress! SMR on erector spinae, Glutes, Hams, and IT band Active Stretched lower back, hamstrings for 4 sets of 4 secs holds. Eliptical for 30min BW Jump squats for 1 set of 20 reps Static stretched all previos muscles for 2 sets of 20 second holds. SMR on all previous SMR muscles I am fucking pyched. Finally, less pain and more distance. My SMR is pretty basic. But my stretches are another story. I did stretches shown here: http://www.trickstutorials.com/index...nt/flx3#ddf_5a The first stretch I did is LIKE Lower Torso number 11, but one leg at a time and this is for hamstrings. THEN I would do the actual number 11, followed by 12. These had LESS pain than before. I could do them before, but again, less pain this time. After Lower Torso 12, I did what I couldnt even fucking setup to do and thats the classic Hamstring stretch, number 1. I can finally bend over slightly, grab more of my leg and feel the stretch. I STILL feel pain in my back, but not NEARLY as much. I then followed this stretch up with Hamstrings 13. These arent as hard as number 1, believe it or not, but theyre still hard. I also gave Hamstrings 6 a try, but I started it off with a 90 degree angle then tried to straighten my leg completely up. Nope, hamstrings are too tight for that, but once again, less pain. I followed up my stretches with Lower Torso 10 and once again, less pain and I could go farther down. All stretch improvements were done in both active and static stretching. These were done in the morning when I am at my stiffest. I am finally feeling better about this and will continue to do so, until all pain is 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

08-16-2006, 12:43 PM	#157
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Upper Vertical SMR on Lower back FUCK, FORGOT IT BAND Active stretched lower back and hamstrings. 4 sets of 4 secs on each stretch Chin Ups BW for 3 sets, 10 reps same weight for 1 set, 8 reps, then fired out 2.5 reps after 10 sec rest (all done with 60 sec RI) Seated DB Press 45lbs for 1 set, 12 reps 55lbs for 1 set, 12 reps (warm up) 85lbs for 2 sets, 8 reps same weight for 1 set, 7 reps (failed) same weight for 1 set, 4 reps (failed; all with 60 sec RI) Wide Lat Pulldown 110lbs for 3 sets, 10 reps (30 sec RI) Seated Scaptions 20lb DBs for 3 sets, 10 reps (30 sec RI) Preacher DB Hammer Curls 35lbs for 1 set, 12 reps same weight for 1 set, 6 reps + 6 assisted (what a fucking joke,; 30 sec RI) Weighted EZ curl bar SkullCrushers 90lbs for 2 sets, 12 reps (30 sec RI) Static stretched lower back and hams. 2 sets of 20 sec holds 25min on treadmill SMR on lower back and IT band Today basically sucked. I guess theres no warm up for BodyWeighted pullups. I wanted to do weighted Neutral grips, but theres only one area I can do them at and the fucking people wouldnt leave. In any case, the pullups werent that bad despite the failure. The Db Press however, I was pretty pissed over. I was panting, so I know thats what caused the strength decrease, but ah well, I gave it the best shot I could. Something to accomplish next time. Lat Pulldowns were done with strict form. I guess I find myself chuckling at the fact that I write down "strict form" as if I dont normally do so. I do, but when the weight is kinda light, you can focus more. Scaptions were I think up? I dont know, Ill have to look....maybe not. In any case, I can go up. Now I dont know where my energy went on the preachers, but I had to use my other arm to spot my working arm for half the reps of the set? What the fuck is wrong with the puppies? Triceps were JUUUST right. I noticed after yesterdays stretches my back felt 'loose.' I felt pain when I got up and sometimes walked, but it immediately went away. Well, today I was nervous about how my stretches would be. Hmm, not much pain. So its still getting better. On the treadmill, I increased the incline 1.0 every minute. Every 2 inclines I did, I went up .2 in speed. I got up to 15.0 incline (its max) and 3.8 speed. I coulda gone faster, but i Havent done this in a while and it kinda hurt. NUMAY. I am really missing heavy weight. AND LEGS. AND DEADLIFTS! I am going to have to come up with something. I do like the upper/lower/upper though. And I also am going to do a bicep workout on one day and a tricep workout on the other upper day. I dont like splitting them really.
	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

08-10-2006, 12:11 PM	#151
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,963	Do you ever drink the RTD Muscle Milk? I had the chocolate flavor, they are fucking good as hell. I still think syntha-6 tastes better but those muscle milk RTD's are a close 2nd.

08-18-2006, 12:26 PM	#158
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Accessory SMR Glutes, Lower back, Hamstrings, IT band <~OUCH Active Stretched hams and lower back for 4 sets, 4 sec holds each Planks 2 sets of 25 sec holds Weighted Towel Pull Ups 25lbs for 4 sets, 8 reps Static Holds 120lb DBs for 4 sets, 20 sec holds Pinch Grips 45lb plates in each hand, for 2 sets, starting with thumb, 'pointing' finger and middle finger, then index finger, then pinky, in 10 sec intervals for 2 sets same weight with all fingers for 1 set, 15sec (failed) Gorilla Hangs 1 set of shits with 1 rep of giggles Barbell FULL Wrist curls 65lbs for 2 sets, 20 reps Static Hold 135lb barbell for 1 set, 20 secs (kinda wide) Some Shin work...see description 15min on cycle Static Stretched the same muscles for 20 sec holds SMR on same muscles Stretching today was better than usual which in turn makes me feel better. I threw in one exercise of core work. Not sure if this is against me...Ill have to ask, but I really dont think so especially considering the volume. Thats right. I added some weight to the towel pullups! When I looked back at my regular 3 sets of 12 reps for this, I decided that instead of adding another set, Id add some weight and try to make it to 3x12 THAT WAY. My 4th set kinda suffered badly. Not full extentions, but I dont know. Something to 'finish' next time I guess. I decided to do 4 sets instead of 3 for my static holds, just so I track my progress evenly. Wasnt as bas as I thought, but I noticed my left hand was turning into the bitch I knew it was. Pinch Grips DID suffer though. Ugh, these arent ever that hard. But I guess my forearms were fatigued considering what I had just previous done. I tried doing gorillas... I went ahead and put a 10lb on each side of a barbell and did a reverse curl right into a regular curl. Not bad, big burn. There was a 135lb barbell just setup so I decided to throw in another hold. This is what I want to do next time I do accessory day. I mean, if deadlifts suffer from this kind of grip fate, why not tackle it head on? The shin work I did was completely new. I sat at the end of a bench with a 45lb plate resting on my knees. I then calf raised it, but then brought the weight up more by my toes. When I came down, I came down only to where a calf raise would be at full extension. Believe it or not, it was quite difficult. Lots of burning in odd parts of my leg (even feet!) My cycle was just a quickie. I went up 1 intensity with every minute. These sort of routines help make cardio less boring. Stretching again, was much better. Am I seeing a light at the end of this tunnel? I FUCKING HOPE 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

08-21-2006, 07:02 PM	#159
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Good Day.. Upper Horizontal SMR on IT band, Hams, Glutes, lower back Active stretched lower back, hamstrings, and now, HIP FLEXORS! for 4 sets of 4 sec holds Scarecrows 8lb Dbs for 1 set, 12 reps Reverse Scarecros 8lb DBs for 1 set, 12 reps Arm Circles 8lb DBs for 1 set, 10 cirlces same weight for 1 set, 10 circles (other direction) Incline DB Press 55lbs for 2 sets, 12 reps (warm up) 95lbs for 4 sets, 8 reps (60sec RI) T-Bar Rows 1 plate for 1 set, 12 reps 1 plate and a 25lb for 1 set, 10 reps 3 plates and a 25lb for 4 sets, 8 reps (60 sec RI) Weighted Dips 1 plate for 2 sets, 10 reps same weight for 1 set, 8 reps (failed) then 2 more after a 15 sec rest. (30sec RI) Unilateral Reverse Cable Fly 35lbs for 2 sets, 12 reps (30 sec RI; each side) Hise Shrugs 275lbs for 2 sets, 12 reps (30 sec RI) Skullcrushers 100lbs for 1 set, 12 reps same weight for 1 set, 9 reps (failed; 30 sec RI) Overhead extensions 80lbs for 1 set, 12 reps 70lbs for 1 set, 10 reps (failed; both were 30 sec RI) Static Stretched all the muscles from before for 20 sec holds SMR on all previous muscles Today was a good day. Stretches are getting better, SMR on IT band is less painful, and lower back is recovering. This is such an emotional high with me. Lets hope I dont fuck it up. I did some rotator cuff work before some harder Incline presses. I started with them this time versus last time. 95lbs was hard at first, but actually, got easier. Not sure why. I was out of breath, I was feeling fatigue, but 1-3 sets progressively felt easier, but the 4th set was hard. Hmm..100lbs? T-bars went up too and this was a little awkward. Getting into position was odd because every time I lowered the weight, it pulled me down, almost like it was tipping me over. But I saw it through and ....no grips baby! I went for another press and I thought 1 plate would be too light, but with a 30 sec rest, it sure wasnt. Quite a burn, quite a cardio. Posterior deltoid work was next. I like this workout the best for these muscles. And cables RULE on this rather than Dumbells. 40lbs here I come. I threw in hise shrugs since I skipped them last time and I am not sure its such a good idea with my back. But no pain... Ill do a 'pulling' shrug for a lil while now or none all together. I dedicated today to triceps instead of mixing up bis and tris.. And ya know what, I enjoyed it! "Train smarter, not longer." 2 exercises that kicked my ass versus the shit I did, what, a year ago?
	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

08-22-2006, 12:28 PM	#160
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Rehab/cardio(?) SMR on lower back, glutes (these were tight today?), IT band, hamstrings Active stretched lower back, hamstrings, hip flexors for 4 sets of 5 sec holds 10min on armless eliptical 10min on cycle 10min on treadmill Static stretched all previous muscles RTD Muscle Milk Not much to say for today. I was pretty tight today and some muscles in my ass felt tight and, well, sore. Could it be due to the new stretches?
	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

08-23-2006, 12:27 PM	#163
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Upper Vertical Fucking forgot SMR and ran out of time for it after the workout!!!! Active Stretched Hip flexors, hams, lower back, for 4 sets of 5 sec holds. Neutral Grip Pullups BW for 3 sets, 10 reps same weight for 1 set, 8 reps (failed), then fired out 2 more 15 sec later Seated Overhead DB Press (why the fuck didnt I warm up?) 70lbs for 2 sets, 10 reps same weight for 2 sets, 8 reps Wide Grip Lat Pulldown 120lbs for 2 sets, 10 reps same weight for 1 set, 8 reps (failed), then fired out 2 more 15 sec later Seated DB Scaptions 25lb DBs for 3 sets, 10 reps Concentration Curls 30lb DBs for 1 set, 12 reps same weight for 1 set, 7 reps + assisted 5 more reps Unilateral Hammer Preacher DB Curls 25lbs for 1 set, 12 reps same weight for 1 set, 8 reps + assisted 4 more reps *****EVERYTHING HAD 30 SEC RI***** Static Stretched all previous muscles for 20 sec holds 18 min on eliptical I was running short on time today, so I decided to use short Rest Intervals and lower the intensity to run through this workout day. Obviously, it showed difficulty almost everywhere. I was going to do a weighted neutral pull up with something like 8x3 rep scheme with the same RI, but I decided not to since I was used to doing neutral grip. Bodyweight was just fine. I learned from my mistakes of the pull ups, so on the DB Press, I lowered the reps so I wouldnt fucking fail..again! Worked out fine and yes it was an extreme bitch. I was panting through Lat pulldowns. Not much to say here. Scaptions were the biggest burn of the day. Raises always burn though. I thought 25lbs was going to be a bit heavy considering the RI, but last time I did this I used 20s with no problem, so hello, progress! My arms just LOST it. My curls were a joke! I mean even the fucking hammers. I didnt even feel satisfied doing them. My triceps are still sore as hell from horizontal day, but I doubt my biceps will feel like that tomorrow. Sucks really, considering the hard work I put in. My streches have gotten only slightly better. I still feel pains in my lower back, but now I feel them more in my right glutes. I might already be stretching my glutes via other stretches, but odd how this is happening considering I am going on my 4th or 5th week without Lower. Id say another week and ill start doing squats again.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

08-25-2006, 10:47 AM	#164
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Acessory/Rehab SMR on glutes, IT BAND, hams, lower back Active stretched hip flexors, hams, lower back for 4 sets, 5 sec holds Gorilla Hangs 1 set of 8 sec holds 2 sets of 5 sec holds (left hand was 4 sec on last set) DOH BB Static Hold 225lbs for 3 sets, 12 sec holds Skipped wrist curls Planks 3 sets of 12 sec holds Glute Bridge 3 sets of 12 sec holds Floor Bridge 3 sets of 12 sec holds Static Stretched all previous muscles for 20-25 sec 25min on treadmill RTD Muscle Milk Today was kinda half assed. Gorilla hangs seemed to have not changed. If had not been so stressed out today, I know I could of concentrated more and gotten better times. Same goes for Barbell Holds. This has to be better considering the work Ive done up until now. Of course, when I deadlifted I always did a swith-alternate grip(s). Never Double Overhand. I went right into some core work. Again, I wanted to do some sort of crunch, but I was stressed out and tired from my thoughts. The core work was just as good as its been. I did try some balance before I did cardio. I stood on one leg on this half-stability ball. It has a flat bottom but a round top. The round top is where I tried standing on one foot. I did it until I could stand for over 10 sec. Didnt take as long as the last time i did this. Yay. You gotta put some Balance work in sometime! Cardio was a steady pace. I had zero motivation as I hardly have any for this entry. Life isnt good right now. Oh yeah, my stretches hurt today, but again, stress?
	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

08-25-2006, 10:59 AM	#165
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	is the back feeling better?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-28-2006, 11:28 AM	#167
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Upper Horizontal Yesterday I did nothing but stretches and didnt log them. Forgot SMR Active Stretched lower back(3 stretches), hamstrings(3 stretches), glutes(4 stretches), and hip flexors (1 stretch) for 4 sets of 5 sec holds Incline DB Press 50lb DBs for 2 sets, 10 reps (warm up; first 5 reps first were alternating!) 100lbs for 4 sets, 8 reps (about 50 sec RI) Flat DB Fly 50lb DBs for 3 sets, 10 reps (30 sec RI) T-bar Row 1plate and a 25lb for 2 sets, 10 reps (warm up) 3 plates and a 25lb for 4 sets, 8 reps (45 sec RI) Alternating reverse cable fly ~supersetted with~ Alternating cable face pulls 35lbs for 3 sets, 10 reps (30 sec RI; 35lbs each movement) Pushdowns 90lbs for 2 sets, 10 reps (30sec RI) Weighted EZ bar Overhead extensions 60lbs for 2 sets, 12 reps (30 sec RI) Planks 3 sets of 20 sec holds Floor Bridges 3 sets of 20 sec holds (first and last set were done with hip extensions, each leg was held for 10 sec) Static Stretched all previous muscles Masseuse (sp?) massaged lower back and glutes Ran out of time for SMR Big day today. I went up on Inclines. My rest was supposed to be 45sec, but getting the weight into position caused me to be more out of breath than I needed on the 2nd-4th sets. This was pretty hard, but even though I succeeded, I am not sure I will do this again, since I want to go heavy again next week. But well see about that. Not much to say about flies. Just out of breath and coudlnt get my fatigued chest off my mind. I knew my next exercises would help me forget them..and they did. T-bars is done. I cant fucking set this bitch up real well with the extra handles that run right into my thighs. I use the wide handles and there are neutral handles on the bar. Well, these neutrals run right into my thighs if I want to get a full ROM. If I set my feet farther back, they dont run into me, but I dont want to lift it from that angle cuz of my lower posterior problems. The weight was kinda light and I can go up, but my form was all over th place cuz of this shit. Fuck this shit. Since THAT exercise was flawed, I added some extra movments to my reverse cable flies (posterior deltoid). When I was finished, my lower traps were burning! I never felt this before! Not fucking bad. But...boring weight. Tricep movements were boring too. The over head extensions were kinda light, but I was wise to do this since my LAST set of the day was a little tough. I still could go up, but they dont have 65s. Ill just switch it up. I decided to add in some core work instead of cardio. I was going to have to come right back to this room for my stretches, so I stuck to it. Planks were pretty tough and so were the hip extended bridges. I was pretty wiped though. No carbs before I came to the gym (?) Oh yeah, I kept my hams STRAIGHT during my stretches this time! I had a massage guy do his magic on my back. He said my right side was shorter than my left. A few muscles on the sides of my glutes (right terminology?) was tender as hell. I screamed at him. I havent done lower body in quite some time now and I am getting uneasy feelings from it. I know I should just suck it up until the pain is gone, but I also want to do some real heavy shit again. My weight is now 207 and I can bulk again, but why go heavy on my upper body and do NOTHING for my lower? Talk about an imbalance. It is just Monday, so maybe things will improve THIS week.
	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

08-28-2006, 11:33 AM	#168
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Oh yeah, after reading a "core" thread in Training, I saw a workout from P-Funk that was described. I went ahead and tried these today. I forget the name so I will edit later. But I did 2 sets of 10, each extended leg.
	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

08-28-2006, 10:48 PM	#169
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	You do your arms on your horizontal push/pull day? Thats interesting, the way I do it I do chest and back and on my horizontal day, then triceps with quads dominant legs on their day, and then biceps with hamstrings.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

08-29-2006, 01:08 PM	#170
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,765 Photos: 3	Rehab Day SMR on glutes, lower back, hamstrings, IT band (lot of work on most parts of glutes) Active stretched all SMR muscles but also did hip flexors AND supine piriformis stretches for 4 sets of 5 sec holds (did more for the right side) 20min of treadmill 15min of eliptical Static Stretched all previous muscles for 20 sec each. 2 sets for right side glutes SMR on all previous muscles I didnt feel very well today. My right side is all fucked up. That masseuse guy said my psyatic nerve (sp?) is being pinched and I must agree. These pains are brand new to me (since about 3 weeks ago) and do not feel like muscular pains. Its starting to get really annoying. I wanted to do some Butt Kicks or some sort of other cardio, but instead I did some BW overhead squats in front of the mirror. I get no pain and see no muscular imbalances, even from the side. I went ahead and tried the leg press machine for a few reps without weight. NO MORE PAIN IN MY BACK. I tried out the trap bar for deadlifts, NO PAIN EITHER (no weights of course).
	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