ReproMan

Ditto, I stick with overhand as long as possible, and switch to alternating when the going gets tough. I haven't used straps in a long while and don't plan on it.

I use a hook grip when I do DB, and BB rows and that's it.

AKIRA

I used straps on my heaviest deadlifts. AND IT WAS ALTERNATIVE GRIPS! THEY were the reason why my grip suffered tremendously, but I still could see using the straps even 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

AKIRA

Upper Horizontal

Stretches

Scarecrows
8lb DBs for 2 sets, 12 reps

Reverse Scarecrows
8lb DBs for 2 sets, 12 reps

Arm Cirlces & Reverse Arm Circles
8lb DBs for 2 sets each, 12 reps

Barbell Bench Press
135lbs for 2 sets, 12 reps
185lbs for 1 set, 8 reps
225lbs for 1 set, 6 reps (warm up)
315lbs for 3 sets, 3 reps
same shit for 2 sets, 2 reps, assisted 1 rep (2 min RI)

Yates Row
135lbs for 2 sets, 12 reps
225lbs for 4 sets, 6 reps (90 sec RI; LAST SET had 8 reps)

Alternating DB Flat Bench Press
80lb DBs for 3 sets, 10 reps (60 sec RI)

Dumbell Row
110lb DBs for 3 sets, 10 reps (60 sec RI)

Hammer Strength Alternating Chest Press w/one arm extended
1 plate on each side for 1 set, 10 reps
1 plate + 10lbs on each side for 2 sets, 12 reps (45 sec RI)

Hammer Strength Unilateral Row
2 plates on each side for 2 sets, 12 reps (30 sec RI)

Barbell Static Holds
225lbs for 4 sets, 26 sec, 25 sec, 22 sec, 15 sec


Ugh, today was a fucking waste. I worked out at a different gym, which for some REAL FUCKING ODD REASON, the weights just felt heavier. I had a spot that always had his hands on the bar. Ugh. I am pretty sure the spots were ok though.

My grip almost died out on the DB Rows.

The only exercise that needs an explaination is the hammer strength chest press. I would use 1 rep to push out both arms, then keep one arm extended while the other side worked. Then when that side was done working, that side would stay extended, while the other side then worked. Good variation, but I couldve gone heavier.

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

Burner02

Nice workout!
I also did back..but only back today...
my grip crapped out on me too...shoulda used my straps.

Very impressive on the DB rows...w/out straps?? You animal! Anything over 80lbs..and I'm 'strapped, yo!

When you do DB rows....are you on a flat bench, or alternate? I've leaned to lean one arm on the DB rack...and stand at about 45 deg. angle..and row that way...just a nice change in the angle.

And, maybe as far as your feeling weaker at the other gym...I've done that before. Maybe just a mental thing? Was the equipment the same, or slightly varied? Probably something minute just threw your focus off.

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

AKIRA

Thats the only way Ill row. Something about rowing on a bench that irritates me. Not physically, I mean it really just annoys me.

Yea I was strapless. Thanks for the credit! I believe it was a long time to row this weight without straps.

As far as the gym goes, I believe its a mental thing really. Level of comfortability and what not? In any case, the plates were coated with rubber here.

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

Burner02

that's the one thing I really like about 24 hour fitness...are those weighted plates..with hand holes to carry them better...
but then again..I do kinda miss the CLANK of plates slapping together asyou load them for a big lift...just amental boost...


Rowing on a bench..for some odd reason, hurts my back..and I see in the miror that my form is on: My back is a straight line, and I look straight ahead.

Think I am gonna switch to DB rows for a couple weeks as opposed to BB rows...get a little better ROM.
Do you twist a little to bring the DB past bottom of rib cage, or just bring it up to rib cage?

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

AKIRA

Just to the rib cage. Cuz of my disk herniation, I cant twist shit. Besides, twisting just doesnt sound good to me....not during a heavy row, in any case.

I think my back does hurt a little if I row on the bench...I dont remember.

You should do DB Rows. But I dont know what else you do for pulls. I mean for back its rows, pull ups/downs, or deads...or extenstions and what not.

I noticed that having rubber coated plates eliminate the "lip" for holds cuz they usually have the holes instead. When I was racking weight today, I thought pinch gripping these fuckers would be a nice grip workout!

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Burner02

when I'm 'full speed' working out: I'm still getting back into it and getting my strength/stamina back, my back workout is like:
either:
deads or SLDL
Pull ups
rows
--then--
some sort of pull down: machine or cable[single or double]
some sort of rows: machine or cable.
higher reps on these..finishing moves

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

AKIRA

No arms? Or do you have an arm day? Not saying you should have one, just curious..

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

Burner02

I do bis on chest day and tris w/ delts.

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

AKIRA

Lower

Stretches but done Actively

Super Seated Leg Press
1 plate on each side for 2 sets, 12 reps
2 plates on each side for 1 set, 10 reps (warm up)
3 plates on each side for 4 sets, 10 reps (60 sec RI)

DB Lunges
10lb DB in each hand for 1/2 the track for 1 trip
Same weight and distance (60 sec RI; track takes 2:30min to complete)

ATG Squats
BW for 3 sets of 20 reps (30 sec RI, last one had 60 sec RI)

Static Stretched worked muscles

Seated Leg Press w/calves
1 plate on each side for 2 sets, 12 reps (warm up)
3 plates on each side for 3 sets, 10 reps
same weight for 1 set, 9 reps (failed; 45sec RI)


I had little desire for the gym today. I wonder if running out of MATRIX and Maximum Pump yesterday has to do with it?

Anyway, Leg press hurt my back a little when I first sat down. God damn I wish this shit would go away. The 4th set almost knocked me on my ass cuz of the short RIs.

Lunges were harder this time, of course cuz of the added weight.

I almost didnt do the 3rd set of squats.

Calves were the same. Yay.

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

Burner02

"MATRIX and Maximum Pump"
what are those? web site?

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

KelJu

Awesome workouts dude!

What happened to your avatar akira?

AKIRA

NO SHIT WHAT HAPPENED TO IT.

I asked my friend if he was hosting a SIN CITY avatar lately. He cut me off and said "the one wiht marv hitting the girl? I havent taken that down." Well the fucker better get it back up and running!

Burner, how long have you been at IM?

Matrix=test booster
Maximum Pump=strength increaser

This website sells them. I bought those two and CEE right before my disk fucked me. Sucked too, looking at them for weeks and never taking them.


Matrix Rx...didnt get stronger, but felt more confident. Possibly more angry, however just a stronger sense of feeling "alive." Plus, it makes you horny. Supposed to take 2-3 a day. I took 2 and I just finished the bottle.

Maximum Pump...didnt feel much of a 'pump' from this, but I did notice a strength increase rather quickly. What sucks is that its 6 horsepills a SERVING and the bottle doesnt last long. This bottle was the first to run out.

CEE...havent really noticed anything from this. I thought I would notice some drastic improvements with this stacking on top on the MP. Possibly more vascularity and more stamina. This bottle is still not empty. 4 pills b4 working, 4 pills after. I take none on non-lifting days.

When I took all 3, my bench numbers sucked after returning to the gym, but even though my numbers went up, my routines were designed around lifting heavy weight in short bouts, so I dont know...

When the CEE is gone, Ill try this site's arginine..I think its called nitro or something.

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

Burner02

Forever...and a day...I haven't been able to afford supps in a while...but am about to in a couple weeks...will look into them.
thanks!

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

ReproMan

I take 4 pre/4 post and 4 on my off days.

I'm actually looking forward to taking it again, it definitely gave me the strength to keep the same intensity throughout a whole workout. Although I can't do any drinking when I'm taking it, I get waaaaaay too dehydrated, no matter how much water I drink.

AKIRA

Upper Vertical

Stretched Lower Body

Weighted Medium Grip Pull ups
BW for 2 sets, 10 reps
25lb plate for 1 set, 8 reps (warm up)
45lb plate + 25lb plate for 4 sets, 4 reps (2 min RI; straps were used on 2nd set on. 3rd set had 5 REPS!)

Standing Overhead Barbell Press
65lbs for 2 sets, 12 reps
95lbs for 1 set, 10 reps (warm up)
145lbs for 3 sets, 6 reps
same weight for 1 set, 5 reps (failed; 2 min RI)

Weighted Neutral Grip Pull ups
45lb plate for 2 sets, 10 reps
same weight for 1 set, 9 reps (failed; 60 sec RI)

Seated Overhead Hammer Press
50lb DBs for 1 set, 10 reps
60lbs for 2 sets, 10 reps
same weight for 1 set, 4 reps! (unbelieveably failed; 60 sec RI, longer for the last set)

Unilateral Hammer Precher Curl
35lb DBs for 2 sets, 10 reps (30 sec RI; no forced reps!)

Cable Pushdowns
90bs for 1 set, 12 reps
110lbs for 1 set, 12 reps (30 sec RI)

15 min on eliptical


Today was all over the place. Few failures. I decided to use straps today to help in accomplishing reps. Seemed to work!

On the 2nd set, overhead presses were the best among the 4. Just goes to show how breathing can really affect workouts. I had to keep the barbell over my head a couple times, just to get my breathing back to the right rhythm.

The pullups were really hard today. Of course a call from a stupid bitch to enrage me always helps.

I couldnt believe how hard the seated hammer presses were. God dammit. I remember these always giving me a hard time. Anyway, I had to switch something up today, I was a lil bored.

Arms were alright. Nice to not have to use my other arm to support my working arm during curls.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Dehydrated? Really? I find myself constantly going to the bathroom for 3 hours after I leave the gym cuz of all the water I drink. I might be just excessive with my water though.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

ReproMan

I drink at least 2 gallons a day when I take any type of creatine.


15 min on eliptical. Are they over to the right of the treadmills?

AKIRA

Oh yeah, I did
Dumbell Static Holds today too
100lb DBs for 3 sets, 30 sec, 25 sec, 22 sec


They are on the left and the right.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

ReproMan

Liftin today?

AKIRA

Already did. Then I took pics of Joe's gym. Will post up both later.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

AKIRA

Upper Horizontal

Dumbell Rows
60lbs for 2 sets, 12 reps (warm up)
95lbs for 4 sets, 8 reps (60 sec RI)

Flat Bench Dumbell Press
50lb DBs for 2 sets 12 reps (alternating)
80lb DBs for 1 set, 10 reps (warm up)
120lb DBs for 4 sets, 6 reps (90 sec RI)

Yates Row
185lbs for 3 sets, 10 reps (last set had 75 sec RI, the first two, 60 sec)

Weighted Dips
2 plates for 3 sets, 8 reps (last set had 75 sec RI, the first two, 60 sec)

RTD Muscle Milk


I know, I didnt bench today, but Ive been losing interest. Bad sign. I finished my creatine today too.

In any case, no straps, no failures, not very good sleep last night, so not bad.

It seems that intensity is more geared towards pushing than pulling, eh? Well, my back just doesnt respond too much to heavy lifts. However, just cuz I am not feeling the muscles working, doesnt mean that they arent, in fact, working. Its very hard to concentrate and focus on whats working, moving, burning, if you just dont "feel" it.

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

P-funk

wow, your push to pull strength is really out of balance! Also, because of your lower back problem, don't do bent over rows. Do things where you are more supported. Why take the risk?

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

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