Wish granted

Double D · 10-22-2006, 11:58 AM

Hey how long do you wait in between sets for your BB holds?

AKIRA · 10-22-2006, 03:15 PM

30 sec for almost all grip work. Only exceptions are towel pullups...and maybe gorilla hangs cuz I am terrible at them.

AKIRA · 10-23-2006, 09:02 PM

Upper Vertical

Weighted Chin Ups
BW for 2 sets, 10 reps (warm up)
45lb plate for 4 sets, 6 reps (90 sec RI)

Standing Overhead Barbell Press
65lbs for 2 sets, 10 reps
95lbs for 1 set, 8 reps (warm up)
155lbs for 6 sets, 3 reps (90 sec RI)

Negative Pullups..medium grip
BW for 3 sets, 6 negatives (60 sec RI; last set hardly had long holds)

Alternating Standing Overhead DB Press
45lb DBs for 3 sets, 10 reps (60 sec RI)

Static DB Holds...fat end
25lbs for 1 set, 15 sec each hand
same weight for 1 set, 15 sec on right, 10 on left...then another 5 sec.
same weight for 1 set, 10 sec on right, 5 on left

FORGOT MY FUCKING STRETCHES!

The weighted chin ups were decent. Not too hard and done without grips!

Barbell Presses were easy, but I was nervous. I added more sets, but really it wasnt heavy enough.

NEgatives were a switch up. I lowered myself as slowly as I could, but it started to get hard on the later sets.

Alternating was a burn as always.

Grip work will be divided up now. And todays suffered...prolly cuz I never used any straps on the pullups.

ReproMan · 10-24-2006, 06:54 AM

Quote:

Originally Posted by AKIRA

Upper Vertical

Weighted Chin Ups
BW for 2 sets, 10 reps (warm up)
45lb plate for 4 sets, 6 reps (90 sec RI)

Standing Overhead Barbell Press
65lbs for 2 sets, 10 reps
95lbs for 1 set, 8 reps (warm up)
155lbs for 6 sets, 3 reps (90 sec RI)

Negative Pullups..medium grip
BW for 3 sets, 6 negatives (60 sec RI; last set hardly had long holds)

Alternating Standing Overhead DB Press
45lb DBs for 3 sets, 10 reps (60 sec RI)

Static DB Holds...fat end
25lbs for 1 set, 15 sec each hand
same weight for 1 set, 15 sec on right, 10 on left...then another 5 sec.
same weight for 1 set, 10 sec on right, 5 on left

FORGOT MY FUCKING STRETCHES!

The weighted chin ups were decent. Not too hard and done without grips!

Barbell Presses were easy, but I was nervous. I added more sets, but really it wasnt heavy enough.

NEgatives were a switch up. I lowered myself as slowly as I could, but it started to get hard on the later sets.

Alternating was a burn as always.

Grip work will be divided up now. And todays suffered...prolly cuz I never used any straps on the pullups.

Exactly.

So we are doing a similar scheme right now, that's cool. No cardio lately?

AKIRA · 10-24-2006, 08:19 AM

I was told to start walking.. My fucking job is walking! Its to help decompress the disk over and over.

I am going to the gym today around 630. I have to do LEGS. BW shit and calfs..or is it calves?

ReproMan · 10-24-2006, 09:30 AM

Quote:

Originally Posted by AKIRA

I was told to start walking.. My fucking job is walking! Its to help decompress the disk over and over.

I am going to the gym today around 630. I have to do LEGS. BW shit and calfs..or is it calves?

Cool, I should still be there.

AKIRA · 10-24-2006, 06:44 PM

Legs Thats right I said it.

Active stretches. Were talking erectors, lats, piriformis, and a shitload of hamstrings!

Bridges
2 sets of 15 reps

Bridges w/Marching
2 sets of 15 reps

Alternating Superman (one leg up, opposite arm up)
1 set of 15 reps

Floor Crunch
1 set of 15 reps

Floor Twisting Crunch
1 set of 15 reps

Ball Crunch
1 set of 15 reps

Stationary Lunges
BW for 1 set, 15 reps on each leg

Lunges (stepping backwards)
BW for 1 set, 15 reps on each leg

ATG Squats
BW for 3 sets, 20 reps

Static Stretched all previous muscles

Smith Machine assisted Calf Raises
1 plate on each side for 2 sets, 10 reps
1 plate and a 25lb on each side for 1 set, 8 reps (warm up)
2 plates on each side for 4 sets, 8 reps (60 sec RI)

Static Gastrocnemius and Soleus

Barbell Static Holds
225lbs for 1 set til failure; 32 secs
same weight for 1 set til failure; 26 secs
same weight for 1 set til failure; 24 secs
same weight for 1 set til failure; 21 secs

Today was rather FUN. God damn it was nice to feel some lower pain. I need weights!

EDIT: Forgot...I did abs a bit. And they CRAMPED up on the way into the ball crunches. Looks like the focusing on the breathing I learned from rehab helped. The cramping vanished!

ReproMan · 10-24-2006, 07:03 PM

Hmm. How did you do Smith Machine Calf Raises if you can't put weight on your shoudlers?

AKIRA · 10-24-2006, 07:14 PM

I am also not suppose to do Overhead Presses

AKIRA · 10-25-2006, 07:18 AM

Reverse Scarecrows
5lb DBs for 2 sets, 12 reps

Scarecrows
5lb DBs for 2 sets, 12 reps

Arm circles
8lb DBs for 2 sets, 12 reps

Reverse Arm circles
8lb DBs for 2 sets, 12 reps

Barbell Bench Press
135lbs for 2 sets, 10 reps
185lbs for 1 set, 8 reps
225lbs for 1 set, 6 reps (warm up completed)
315lbs for 2 sets, 3 reps
same weight for 1 set, 2 reps + 1 assisted
same weight for 1 set, 1 rep + 2 assisted
same weight for 1 set, 1 rep + 2 assisted (all 2 min RI)

Dumbell Row
75lbs for 1 set, 10 reps
85lbs for 1 set, 8 reps (warm up)
110lbs for 4 sets, 6 reps (90 sec RI)

Incline Dumbell Press
85lb DBs for 3 sets, 10 reps (60 sec RI)

Yates Row
155lbs for 3 sets, 10 reps (60 sec RI)

Pinch Grip
45lb plates in each hand..30 sec x 3 sets, then 25 sec on last set

I MAY have gotten more reps on the bench, but who the fuck knows. These people, though taking the safe route, when they keep their hands on the bar, how the fuck do I know if its really "all me." In any case, I rounded DOWN. Ill do this again.

My grip almost gave out on rows. Heavy shit.

Incline DB press had me begging for air.

Yates rows were light...I can go up. I always liked these, but when I go heavier, then I hate them.

I was going to skip grip strength, but even though I am rushed this morning, I am glad I did them. I thought theyd be nothing, but my forearms hurt more than ever today.

Oh yeah, I drank a Redline throughout my benching and I almost barfed on my way home. It makes me breath faster, thereby pushing (or pulling) snot in my sinuses down my throat...like a finger!

Thus....

Burner02 · 10-25-2006, 06:56 PM

still looked like a good workout.
When I go heavy on bench...I'll tell the spotter exactly how I like spotted.
Lift off; then just keep hands on/under bar...DO NOT HELP UNLESS I STOP..and only just enough to get me started again.
You'd think pretty cut and dry...I hate it when I can feel them helping...
If you are helping...I'm not doing it and it doen'st count...

AKIRA · 10-25-2006, 07:24 PM

Quote:

Originally Posted by Burner02

still looked like a good workout.
When I go heavy on bench...I'll tell the spotter exactly how I like spotted.
Lift off; then just keep hands on/under bar...DO NOT HELP UNLESS I STOP..and only just enough to get me started again.
You'd think pretty cut and dry...I hate it when I can feel them helping...
If you are helping...I'm not doing it and it doen'st count...

Its one of those fucking things, man. He asked for a spot and I did it correctly.

AKIRA · 10-25-2006, 07:25 PM

Ok what did I miss, why is my Sin City avatar not showing up?

AKIRA · 10-27-2006, 02:25 PM

"Yittle" Leg & Core Day at the Chiro!

After some light stretches...

Ball Bridges w/legs under Ball
3 sets of 20 reps

Ball Bridges w/feet under ball
3 sets of 20 reps

Floor Bridge while Marching
2 sets of 15 reps

Altnerating Superman on Stability ball
3 sets of 20 reps

Ball Crunches
1 set of 15 reps

Ball Crunches with twists
1 set of 15 reps

Lateral Lunges
BW for 2 sets, 20 reps

Lateral Lunges with TheraBands
BW for 2 sets, 15 reps

Squats with TheraBands
BW for 2 sets, 20 reps

Pretty self explanatory. The Therabands are rubber bands that are placed under my foot/feet. The exercise itself is the same only I extend my arms out while holding onto the bands like a lateral shoulder raise.

AKIRA · 10-30-2006, 11:48 AM

Workout at the Chiro office was done before the gym...mmmm, about 45 min before I started the upper horizontal.

Stretches galore

Floor Bridge
3 sets of 20

Floor Bridge w/marching
2 sets of 15

Ball Bridge
2 sets of 20

Floor Crunch
1 set of 20

Floow Crunch with twists
1 set of 20

Alternating Supermans on the Ball
3 sets of 20
~supersetted~
Ball Back Extensions
2 sets of 12

ATG BW Squats w/TheraBands used to do front raises
1 set of 20

Same thing but the bands were used for lateral raises
1 set of 20

Stationary BW Lunge w/TheraBands used to do Lateral Raise
1 set of 15 on each leg

Upper Horizontal

Arm Circles
10lb DBs for 1 set, 12 reps

Reverse Arm Circles
10lb DBs for 1 set, 12 reps

Scarecrows
8lb DBs for 2 sets, 12 reps

Reverse Scarecrows
8lb DBs for 2 sets, 12 reps

Barbell Bench Press
135lbs for 2 sets, 10 reps
185lbs for 1 set, 8 reps
225lbs for 1 set, 8 reps (warm up completed)
315lbs for 4 sets, 3 reps
315lbs for 1 set, 2 reps + 1 assisted (2 min RI)

Yates Row
135lbs for 2 sets, 10 reps (warm up)
205lbs for 4 sets, 6 reps (90 sec RI)

Alternating Incline DB Press
80lbs for 2 sets, 8 reps
same weight for 1 set, 7 reps (failed; 60 sec RI)

Unilateral Hammer Strength Row
3plates + 25lbs on each side for 3 sets, 8 reps (60 sec RI)

Weighted EZ Cambered Bar used for Overhead Extensions
80lbs for 1 set, 12 reps
90lbs for 1 set, 12 reps (30 sec RI)

Alternating Standing DB Hammer Curls
30lb DBs for 2 sets, 12 reps (30 sec RI)

Today was excellent. I was pretty winded after working out at the office, but when I got to the gym, I SIPPED RedLine and it seemed to work.

Bench went up by 2 sets! Only needed help on the last rep and once again, the spotter gave me too much help. Jesus christ, I even gave specific instructions. Not that this is good advice, but I didnt even ask for a spot on the 2nd set cuz I coudlnt find one. I did have this guy stand behind me on the 3rd, but I didnt need him. And the 4th..well its in black and white.

Rows werent hard. I am very particuliar on my rows. I deliberatley did not want to go heavy cuz of my back and cuz real heavy rows really dont make me feel like I am working hard. Lighter weight, full ROM, complete focus.

Now this..this alternating shit was the only workout that I had EVER grunted loud with. For christ's sake, this shit winded me, burned me, fucked me.

Hammer Strength Rows HAD to go up. I was kinda uncomfortable, but I used for ROM.

I did some arm shit just to ease my mind. Nice shit, kinda easy. I forgot about doing grips.

Burner02 · 10-30-2006, 05:20 PM

Good looking workout.
I'm hoping my muscle memory starts kickig in soon...I want to get my 3 plates back for benching again...
...still having probs. with spotters?

AKIRA · 10-30-2006, 06:07 PM

I told this guy on the 3 rd set to not touch the bar unless its coming back down. He almost did. The 4th set, it DID come back down and he helped out TOO much.

I know its for safety, but we arent in the gym to relax.

Burner02 · 10-30-2006, 07:17 PM

sounds like we are about the same. I do like the mentality of spotter's hands on the bar...I feel 'safer'...but..when I feel them helping and I don't need it, I feel cheated.

AKIRA · 10-30-2006, 07:22 PM

Yea. It limits knowledge of progress.

AKIRA · 10-31-2006, 12:21 PM

Lower/Core

Stretches galore

Floor Bridge
3 sets of 20

Floor Bridge w/Marching
2 sets of 20

Ball Bridge
3 sets of 20

Crunches with Legs on Ball
1 set of 20

Same workout as above but with Twists
1 set of 20

Ball Back Extensions
2 sets of 20

Ball Crunch
2 sets of 20 (first 10 were normal crunches, next 10 were twists)

Lunges; steps going behind me
1 set of 20

Lunges in the Tranverse plane
1 set of 20 (each leg)

Lunges in the Frontal plane
1 set of 20

ATG Squats
BW for 3 sets of 20

Smith Machine assisted Calf Raises
1 plate on each side for 2 sets, 12 reps (warm up)
2 plates for 4 sets, 8 reps

Barbell Static Holds
225lbs for 4 sets, 42 sec, 32, sec, 22 sec, 17 sec

I was burning pretty bad during squats. Lunges were changed up for variety and really the lunges in the transverse plane were just hard to control, but the side lunges (frontal plane) were pretty tough.

Not much to say about everything else. Nothing changed.

AKIRA · 11-01-2006, 04:41 PM

Upper Vertical

Standing Overhead Barbell Press
65lbs for 2 sets, 12 reps
95lbs for 2 sets, 8 reps (warm up)
165lbs for 3 sets, 4 reps
same weight for 1 set, 3 reps (failed 4th)
same weight for 1 set, 4 reps (all done with 2min RI)

Slightly wider than Medium Grip Weighted Pullups (what a fucking mouthfull

)
BW for 1 set, 10 reps
45lb plated + 25lbs for 5 sets, 4 reps (2 min intervals)

Standing Overhead DB Press
50lb DBs for 1 set, 8 reps
55lb DBs for 3 sets, 8 reps (60+ sec RI)

Extra Wide Weighted Pullups
25lbs for 2 sets, 8 reps
same weight for 1 set, 6 reps, failed, then fired out last 2 15 sec later
BW for 1 set, 8 reps (60+ sec RI)

SkullCrushers
106lbs for 2 sets, 12 reps (30 sec RI)

EZ bar curls
86lbs for 1 set, 12 reps
same weight for 1 set, 6 reps; stopped (30 sec RI)

I decided to increase the weight on shoulder press, but not too much. In any case, it still made me all fucked up. My coordination was all off, along with my breathing. The overhead DB presses had shitty form during the last set. Not sure why.

Pullups were heavier than ever! And not bad! The WIDE grip suffered cuz of my grip. Ever since straps were removed, Ive noticed some great grip improvements, but there are some limits.

Burner02 · 11-01-2006, 05:25 PM

nice workout. When you do pull ups, do you wrap you thumb under (hold the bar) or leave hooked on top of w/ rest of fingers?

AKIRA · 11-01-2006, 05:50 PM

Hell, no its wrapped. I couldnt do it otherwise. Ever since I discovered my grip strength was horrible, Ive ditched the straps, so every little bit counts.

ReproMan · 11-02-2006, 07:35 AM

What station do you do pullups at? I like the one towards the back right of the gym, with the dip bar on it.

AKIRA · 11-02-2006, 11:01 AM

Quote:

Originally Posted by FatCatMC

What station do you do pullups at? I like the one towar

10-22-2006, 11:58 AM	#211
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Hey how long do you wait in between sets for your BB holds?
	www.crossfit.com

10-22-2006, 03:15 PM	#212
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	30 sec for almost all grip work. Only exceptions are towel pullups...and maybe gorilla hangs cuz I am terrible at them.
	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

10-23-2006, 09:02 PM	#213
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Upper Vertical Weighted Chin Ups BW for 2 sets, 10 reps (warm up) 45lb plate for 4 sets, 6 reps (90 sec RI) Standing Overhead Barbell Press 65lbs for 2 sets, 10 reps 95lbs for 1 set, 8 reps (warm up) 155lbs for 6 sets, 3 reps (90 sec RI) Negative Pullups..medium grip BW for 3 sets, 6 negatives (60 sec RI; last set hardly had long holds) Alternating Standing Overhead DB Press 45lb DBs for 3 sets, 10 reps (60 sec RI) Static DB Holds...fat end 25lbs for 1 set, 15 sec each hand same weight for 1 set, 15 sec on right, 10 on left...then another 5 sec. same weight for 1 set, 10 sec on right, 5 on left FORGOT MY FUCKING STRETCHES! The weighted chin ups were decent. Not too hard and done without grips! Barbell Presses were easy, but I was nervous. I added more sets, but really it wasnt heavy enough. NEgatives were a switch up. I lowered myself as slowly as I could, but it started to get hard on the later sets. Alternating was a burn as always. Grip work will be divided up now. And todays suffered...prolly cuz I never used any straps on the pullups.
	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

10-24-2006, 08:19 AM	#215
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	I was told to start walking.. My fucking job is walking! Its to help decompress the disk over and over. I am going to the gym today around 630. I have to do LEGS. BW shit and calfs..or is it calves?
	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

10-24-2006, 06:44 PM	#217
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Legs Thats right I said it. Active stretches. Were talking erectors, lats, piriformis, and a shitload of hamstrings! Bridges 2 sets of 15 reps Bridges w/Marching 2 sets of 15 reps Alternating Superman (one leg up, opposite arm up) 1 set of 15 reps Floor Crunch 1 set of 15 reps Floor Twisting Crunch 1 set of 15 reps Ball Crunch 1 set of 15 reps Stationary Lunges BW for 1 set, 15 reps on each leg Lunges (stepping backwards) BW for 1 set, 15 reps on each leg ATG Squats BW for 3 sets, 20 reps Static Stretched all previous muscles Smith Machine assisted Calf Raises 1 plate on each side for 2 sets, 10 reps 1 plate and a 25lb on each side for 1 set, 8 reps (warm up) 2 plates on each side for 4 sets, 8 reps (60 sec RI) Static Gastrocnemius and Soleus Barbell Static Holds 225lbs for 1 set til failure; 32 secs same weight for 1 set til failure; 26 secs same weight for 1 set til failure; 24 secs same weight for 1 set til failure; 21 secs Today was rather FUN. God damn it was nice to feel some lower pain. I need weights! EDIT: Forgot...I did abs a bit. And they CRAMPED up on the way into the ball crunches. Looks like the focusing on the breathing I learned from rehab helped. The cramping vanished!
	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

10-24-2006, 07:03 PM	#218
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,616	Hmm. How did you do Smith Machine Calf Raises if you can't put weight on your shoudlers?

10-24-2006, 07:14 PM	#219
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	I am also not suppose to do Overhead Presses
	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

10-25-2006, 07:18 AM	#220
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	An even bigger Bench, bitch Reverse Scarecrows 5lb DBs for 2 sets, 12 reps Scarecrows 5lb DBs for 2 sets, 12 reps Arm circles 8lb DBs for 2 sets, 12 reps Reverse Arm circles 8lb DBs for 2 sets, 12 reps Barbell Bench Press 135lbs for 2 sets, 10 reps 185lbs for 1 set, 8 reps 225lbs for 1 set, 6 reps (warm up completed) 315lbs for 2 sets, 3 reps same weight for 1 set, 2 reps + 1 assisted same weight for 1 set, 1 rep + 2 assisted same weight for 1 set, 1 rep + 2 assisted (all 2 min RI) Dumbell Row 75lbs for 1 set, 10 reps 85lbs for 1 set, 8 reps (warm up) 110lbs for 4 sets, 6 reps (90 sec RI) Incline Dumbell Press 85lb DBs for 3 sets, 10 reps (60 sec RI) Yates Row 155lbs for 3 sets, 10 reps (60 sec RI) Pinch Grip 45lb plates in each hand..30 sec x 3 sets, then 25 sec on last set I MAY have gotten more reps on the bench, but who the fuck knows. These people, though taking the safe route, when they keep their hands on the bar, how the fuck do I know if its really "all me." In any case, I rounded DOWN. Ill do this again. My grip almost gave out on rows. Heavy shit. Incline DB press had me begging for air. Yates rows were light...I can go up. I always liked these, but when I go heavier, then I hate them. I was going to skip grip strength, but even though I am rushed this morning, I am glad I did them. I thought theyd be nothing, but my forearms hurt more than ever today. Oh yeah, I drank a Redline throughout my benching and I almost barfed on my way home. It makes me breath faster, thereby pushing (or pulling) snot in my sinuses down my throat...like a finger! Thus....
	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

10-25-2006, 06:56 PM	#221
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,308	still looked like a good workout. When I go heavy on bench...I'll tell the spotter exactly how I like spotted. Lift off; then just keep hands on/under bar...DO NOT HELP UNLESS I STOP..and only just enough to get me started again. You'd think pretty cut and dry...I hate it when I can feel them helping... If you are helping...I'm not doing it and it doen'st count...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-25-2006, 07:25 PM	#223
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Ok what did I miss, why is my Sin City avatar not showing up?
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

10-27-2006, 02:25 PM	#224
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	"Yittle" Leg & Core Day at the Chiro! After some light stretches... Ball Bridges w/legs under Ball 3 sets of 20 reps Ball Bridges w/feet under ball 3 sets of 20 reps Floor Bridge while Marching 2 sets of 15 reps Altnerating Superman on Stability ball 3 sets of 20 reps Ball Crunches 1 set of 15 reps Ball Crunches with twists 1 set of 15 reps Lateral Lunges BW for 2 sets, 20 reps Lateral Lunges with TheraBands BW for 2 sets, 15 reps Squats with TheraBands BW for 2 sets, 20 reps Pretty self explanatory. The Therabands are rubber bands that are placed under my foot/feet. The exercise itself is the same only I extend my arms out while holding onto the bands like a lateral shoulder raise.
	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

10-30-2006, 11:48 AM	#225
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Workout at the Chiro office was done before the gym...mmmm, about 45 min before I started the upper horizontal. Stretches galore Floor Bridge 3 sets of 20 Floor Bridge w/marching 2 sets of 15 Ball Bridge 2 sets of 20 Floor Crunch 1 set of 20 Floow Crunch with twists 1 set of 20 Alternating Supermans on the Ball 3 sets of 20 ~supersetted~ Ball Back Extensions 2 sets of 12 ATG BW Squats w/TheraBands used to do front raises 1 set of 20 Same thing but the bands were used for lateral raises 1 set of 20 Stationary BW Lunge w/TheraBands used to do Lateral Raise 1 set of 15 on each leg Upper Horizontal Arm Circles 10lb DBs for 1 set, 12 reps Reverse Arm Circles 10lb DBs for 1 set, 12 reps Scarecrows 8lb DBs for 2 sets, 12 reps Reverse Scarecrows 8lb DBs for 2 sets, 12 reps Barbell Bench Press 135lbs for 2 sets, 10 reps 185lbs for 1 set, 8 reps 225lbs for 1 set, 8 reps (warm up completed) 315lbs for 4 sets, 3 reps 315lbs for 1 set, 2 reps + 1 assisted (2 min RI) Yates Row 135lbs for 2 sets, 10 reps (warm up) 205lbs for 4 sets, 6 reps (90 sec RI) Alternating Incline DB Press 80lbs for 2 sets, 8 reps same weight for 1 set, 7 reps (failed; 60 sec RI) Unilateral Hammer Strength Row 3plates + 25lbs on each side for 3 sets, 8 reps (60 sec RI) Weighted EZ Cambered Bar used for Overhead Extensions 80lbs for 1 set, 12 reps 90lbs for 1 set, 12 reps (30 sec RI) Alternating Standing DB Hammer Curls 30lb DBs for 2 sets, 12 reps (30 sec RI) Today was excellent. I was pretty winded after working out at the office, but when I got to the gym, I SIPPED RedLine and it seemed to work. Bench went up by 2 sets! Only needed help on the last rep and once again, the spotter gave me too much help. Jesus christ, I even gave specific instructions. Not that this is good advice, but I didnt even ask for a spot on the 2nd set cuz I coudlnt find one. I did have this guy stand behind me on the 3rd, but I didnt need him. And the 4th..well its in black and white. Rows werent hard. I am very particuliar on my rows. I deliberatley did not want to go heavy cuz of my back and cuz real heavy rows really dont make me feel like I am working hard. Lighter weight, full ROM, complete focus. Now this..this alternating shit was the only workout that I had EVER grunted loud with. For christ's sake, this shit winded me, burned me, fucked me. Hammer Strength Rows HAD to go up. I was kinda uncomfortable, but I used for ROM. I did some arm shit just to ease my mind. Nice shit, kinda easy. I forgot about doing grips.
	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

10-30-2006, 05:20 PM	#226
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,308	Good looking workout. I'm hoping my muscle memory starts kickig in soon...I want to get my 3 plates back for benching again... ...still having probs. with spotters?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-30-2006, 06:07 PM	#227
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	I told this guy on the 3 rd set to not touch the bar unless its coming back down. He almost did. The 4th set, it DID come back down and he helped out TOO much. I know its for safety, but we arent in the gym to relax.
	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

10-30-2006, 07:17 PM	#228
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,308	sounds like we are about the same. I do like the mentality of spotter's hands on the bar...I feel 'safer'...but..when I feel them helping and I don't need it, I feel cheated.
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-30-2006, 07:22 PM	#229
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Yea. It limits knowledge of progress.
	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

10-31-2006, 12:21 PM	#230
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Lower/Core Stretches galore Floor Bridge 3 sets of 20 Floor Bridge w/Marching 2 sets of 20 Ball Bridge 3 sets of 20 Crunches with Legs on Ball 1 set of 20 Same workout as above but with Twists 1 set of 20 Ball Back Extensions 2 sets of 20 Ball Crunch 2 sets of 20 (first 10 were normal crunches, next 10 were twists) Lunges; steps going behind me 1 set of 20 Lunges in the Tranverse plane 1 set of 20 (each leg) Lunges in the Frontal plane 1 set of 20 ATG Squats BW for 3 sets of 20 Smith Machine assisted Calf Raises 1 plate on each side for 2 sets, 12 reps (warm up) 2 plates for 4 sets, 8 reps Barbell Static Holds 225lbs for 4 sets, 42 sec, 32, sec, 22 sec, 17 sec I was burning pretty bad during squats. Lunges were changed up for variety and really the lunges in the transverse plane were just hard to control, but the side lunges (frontal plane) were pretty tough. Not much to say about everything else. Nothing changed.
	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

11-01-2006, 04:41 PM	#231
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Upper Vertical Standing Overhead Barbell Press 65lbs for 2 sets, 12 reps 95lbs for 2 sets, 8 reps (warm up) 165lbs for 3 sets, 4 reps same weight for 1 set, 3 reps (failed 4th) same weight for 1 set, 4 reps (all done with 2min RI) Slightly wider than Medium Grip Weighted Pullups (what a fucking mouthfull ) BW for 1 set, 10 reps 45lb plated + 25lbs for 5 sets, 4 reps (2 min intervals) Standing Overhead DB Press 50lb DBs for 1 set, 8 reps 55lb DBs for 3 sets, 8 reps (60+ sec RI) Extra Wide Weighted Pullups 25lbs for 2 sets, 8 reps same weight for 1 set, 6 reps, failed, then fired out last 2 15 sec later BW for 1 set, 8 reps (60+ sec RI) SkullCrushers 106lbs for 2 sets, 12 reps (30 sec RI) EZ bar curls 86lbs for 1 set, 12 reps same weight for 1 set, 6 reps; stopped (30 sec RI) I decided to increase the weight on shoulder press, but not too much. In any case, it still made me all fucked up. My coordination was all off, along with my breathing. The overhead DB presses had shitty form during the last set. Not sure why. Pullups were heavier than ever! And not bad! The WIDE grip suffered cuz of my grip. Ever since straps were removed, Ive noticed some great grip improvements, but there are some limits.
	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

11-01-2006, 05:25 PM	#232
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,308	nice workout. When you do pull ups, do you wrap you thumb under (hold the bar) or leave hooked on top of w/ rest of fingers?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-01-2006, 05:50 PM	#233
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Hell, no its wrapped. I couldnt do it otherwise. Ever since I discovered my grip strength was horrible, Ive ditched the straps, so every little bit counts.
	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

11-02-2006, 07:35 AM	#234
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,616	What station do you do pullups at? I like the one towards the back right of the gym, with the dip bar on it.