K.i.s.s.

ReproMan · 07-11-2007, 10:34 AM

Drinking + Caloric Deficit = no fun

That's why I'm back on the wagon. Getting in shape is more of a priority to me than spending 40 bucks at the bar a few nights a week.

AKIRA · 07-11-2007, 02:36 PM

It was the only time I could. Time will prevent me from doing it again, so I took advantage.

goob · 07-11-2007, 02:40 PM

Quote:

Originally Posted by AKIRA

Yeah, during the short burst of faster strides, I mustve looked odd, but 168 strides arent that fast. I dont want to go faster though, cuz then Id look real dumb. Ill either add intensity, do them for 2 min each, add an incline, or all of the above. It certainly is more interesting than just going at an steady pace.

I must say, your HIIT logs were what inspired me.

Haha

, that'll be the first time I've ever inspired anyone on this board! Class!

I reckon you'll do well on this. You've got your diet in check, which is further than I've ever got - the reason I run 4 times a week usng HIIT etc..is so I DON'T have to count calories!

If you can suck it up, try HIIT running on the track, it's kick ass effective.

BTW nice fucking workout, those ATG squats look painful.

AKIRA · 07-11-2007, 09:16 PM

Yeah the diet is coming along ok. The drinks last night and a few fries today were the only fuckups. Still under 3k on workout days...and under 2.6K on on-workouts. Not that that was a plan, but a realization.

I also noticed something from doing this cut and thats serving size... I thought for sure I was eating over a cup of cottage cheese a night during my bulk...nope! It wouldve been hard to consume more than that. It really didnt seem that much, but when I used the measuring cups....there was no lie. I wonder what else I fucked up on..

Yes those squats sucked. My quads are killing me.

AKIRA · 07-15-2007, 09:39 AM

No Active stretches

Warm ups..
Floor Bridges on hands
Rope Crunches
Rope Oblique Crunches
Scarecrows

Standing OH Alt. DB Press
30lb DBs for 6 reps
40lb DBs for 6 reps
60lb DBs for 4 sets, 6 reps (90 sec RI; remember, this is 12 movements)

Weighted Wide Grip Pullups
45lbs for 4 sets, 6 reps (90 sec RI)

Seated Cable Row
160lbs for 3 sets, 10 reps (30 sec RI)

Weighted EZ bar Skullcrushers
90lb bar for 2 sets, 12 reps (30 sec RI)

Hise Shrugs
225lbs for 3 sets, 12 reps (30 sec RI)

Static Stretched

Wow, alternating DB presses are tiring. They burned too. I was a little surprised 60lb DBs was completed.

Pullups were kinda average...not too hard, nor easy.

I havent done any cable rows in a while, so this was fun. My hands hurt...well my callouses did with such the short rests.

Skulls were easy..as were Hises. I was trying to get full ROM on the Hises...I dont know, I couldnt do much else with the motion I had. Even with focus, the movement is quite small.

goob · 07-15-2007, 10:31 AM

GJ Akira. Those alt OH db presses can be a bitch.

AKIRA · 07-16-2007, 09:17 AM

They sure can. Its amazing how a little variation to a simple exercise makes all the difference in effect.

Burner02 · 07-16-2007, 01:14 PM

allright....dumbass....what's the story on your being a guest at Dade County? Inquiring minds wanna know!

AKIRA · 07-17-2007, 10:19 AM

Active Stretched the shit out of my shit

Warm ups...
Planks w/hip abductions
Pendelums
20lb DB Single Legged RDL

Romanian Deadlifts
135lbs for 6 reps
185lbs for 6 reps
225lbs for 6 reps
245lbs for 4 sets, 6 reps (90 sec RI; DOH first set, staggered grip on the rest)

Sumo Style Leg Press
2 plates on each side for 4 sets, 10 reps (30 sec RI)

Hamstring Curl
125lbs for 2 sets, 10 reps (30 sec RI)

Calf Press on Leg press
1 plate on each side for 10 reps
3 plates on each side for 3 sets, 10 reps (30 sec RI)

Eliptical..
2 min
4 sets of 2 min 140-155strides wtih 4 sets of 1 min 110-120 stride inbetween
2 min

Treadmill...
1:30 warm up
4 sets of 1 min 4.0 w/1 min 3.5 in between
3 min cool down

Static Stretched

Today wasnt that great, but it was what I expected. I am still stressed out about moving and now getting arrested for battery (see Open Chat).

Warm ups were really hard.

Yeah, I know. Planks w/hip abduction is no joke. Pendelums sucked cuz of my back...

RDLs were kinda hard, I dont know, I just think I wasnt into it.

Leg Presses were easy, but burned. I expected this, so thats why the weight was low. Gotta get used to the time periods...

Hamstring curls were nuts. I almost didnt finish the 2nd set, so I left it at that.

Calfs were..... eh.

Cardio was moderate jhust cuz I did legs today.

Afterwards? After stretching, my problems seemed less intense. I guess that goes to show how working out can really help with stress levels. Ugh, I was such a wreck yesterday. I didnt want to talk to anyone. This morning was better, but after I got done working out, I seemed A-ok again.

Green Tea Extract and Herbal Burn botlles are done. I am back on Stimurex, which is illegal around these parts.

Burner02 · 07-17-2007, 10:40 AM

Quote:

Originally Posted by AKIRA

Active Stretched the shit out of my shit

you sir, have a commanding use of the English language!

So...u didn't really give details...what happened. You pushed somebody...had they pushed first?
Hope you get that worked out, brotha.

AKIRA · 07-17-2007, 12:20 PM

Quote:

Originally Posted by Burner02

you sir, have a commanding use of the English language!

So...u didn't really give details...what happened. You pushed somebody...had they pushed first?
Hope you get that worked out, brotha.

You like that eh?

Well, now you saw the story in Open Chat. I just didnt want to talk about it in here since I know things will liven up in there.

AKIRA · 07-18-2007, 06:21 PM

Active Stretched

Core..
DragonFlags
Planks
Side Planks

Eliptical..
3 min warm up
3 sets of 2 min intervals of lvl 10, with 3 sets of 2 min intervals of lvl 6
2 sets of 3 min intervals of lvl 8, with 2 sets of 1 min intervals of lvl 6
3 min cool down

Treadmill..
10min...

Static Stretched

Not much to say....had some pretty good spurts of energy. Thanks Stimurex!

MeatZatk · 07-18-2007, 09:52 PM

How many dragonflags can you do? Fuck they're tough!

**Gazhole** · 07-19-2007, 03:10 AM

Good weight on RDLs, man!

AKIRA · 07-19-2007, 06:24 AM

Thanks. Not bad for a day thats covered with emotional stress eh? Akira ->

x 10!

The dragon flags are pretty hard. I only do 5 at a time. I can do more, but it really feels like my abs are going to tear.

Its like I do 3 sets of 5 flags with 20 sec RI. The more I do the worst it gets. Its about 3-4 sec each rep, up and down.

katt · 07-19-2007, 08:05 AM

I've never heard of dragonflags before.. I just watched a u-tube video of them... I don't know if I can do even one!

AKIRA · 07-19-2007, 09:09 AM

Active Stretched

Warm ups..
Floor Bridges on hands

In case anyone didnt know..
Floor crunches
Arm circles, both ways

Incline Barbell Bench Press
135lbs for 4 reps
185lbs for 4 reps
235lbs for 6 sets, 4 reps (60 sec RI; 5th set had 6 reps

)

Alternating Flat DB Press
70lb DBs for 4 sets, 6 reps (75 sec RI; last set had 8 reps)

DB Row supported on SELF
70lb DBs for 3 sets, 10 reps (30 sec RI)

DB Hammer Curl
35lbs DBs for 2 sets, 10 reps (30 sec RI)

DB Shrugs
75lb DBs for 2 sets, 10 reps (30 sec RI)

Static Stretched

I was rushed, but a bit tired.
Inclines were better, harder, but better. When I look back, I wonder if there were other sets that I did 6 reps instead of 4....cuz, well, it was hard. 60 sec was a bitch.

DBs kept the same volume but higher intensity.

DB Rows were a good cardio workout. Burns too!

Curls went up and hurt.

Shrugs stayed the same.

soxmuscle · 07-19-2007, 09:10 AM

I figured that's what you looked like...

AKIRA · 07-19-2007, 09:17 AM

Hah! Generally, all the bridge forms are moreorless easy. Theyre only hard when people have weak glutes and...well, just a weak ass core. You can advance other bridges in many ways, but this way is kinda hard...well, its mediocore (sp?). Id say its on par with crunches.

Double D · 07-19-2007, 04:45 PM

I do believe your pressing is stronger than mine. I want to get back to a strong press again, I just dont know if I can dedicate the time to it right now. But very soon!

AKIRA · 07-19-2007, 04:48 PM

If my presses are better than yours now while I am doing these smaller rests, then yeah, you better get on that shit, son! Dont think I forgot about your lunges!!!!!!

Yes, your squats and deads are passed mine now, but wiht my back I dont care...lunges dont limit me, so there I will care.

CARE BEAR STARE!!!

katt · 07-19-2007, 08:09 PM

Akira - I just sent you a my space friend request..

AKIRA · 07-20-2007, 01:05 AM

Quote:

Originally Posted by katt

Akira - I just sent you a my space friend request..

Oh that was you?! God damn, I am looking RIGHT NOW then!

goob · 07-20-2007, 06:39 AM

Nice workout Akira. GJ on the Incline Bench - heavy ass numbers.

And don't worry too much, I hear the gyms are pretty well equiped in prison....

ReproMan · 07-20-2007, 06:56 AM

Real thugs don't need gyms.

YouTube Video

07-11-2007, 10:34 AM	#361
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,385	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Drinking + Caloric Deficit = no fun That's why I'm back on the wagon. Getting in shape is more of a priority to me than spending 40 bucks at the bar a few nights a week.

07-11-2007, 02:36 PM	#362
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	It was the only time I could. Time will prevent me from doing it again, so I took advantage.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-11-2007, 09:16 PM	#364
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	Yeah the diet is coming along ok. The drinks last night and a few fries today were the only fuckups. Still under 3k on workout days...and under 2.6K on on-workouts. Not that that was a plan, but a realization. I also noticed something from doing this cut and thats serving size... I thought for sure I was eating over a cup of cottage cheese a night during my bulk...nope! It wouldve been hard to consume more than that. It really didnt seem that much, but when I used the measuring cups....there was no lie. I wonder what else I fucked up on.. Yes those squats sucked. My quads are killing me.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-15-2007, 09:39 AM	#365
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	Im back niggers No Active stretches Warm ups.. Floor Bridges on hands Rope Crunches Rope Oblique Crunches Scarecrows Standing OH Alt. DB Press 30lb DBs for 6 reps 40lb DBs for 6 reps 60lb DBs for 4 sets, 6 reps (90 sec RI; remember, this is 12 movements) Weighted Wide Grip Pullups 45lbs for 4 sets, 6 reps (90 sec RI) Seated Cable Row 160lbs for 3 sets, 10 reps (30 sec RI) Weighted EZ bar Skullcrushers 90lb bar for 2 sets, 12 reps (30 sec RI) Hise Shrugs 225lbs for 3 sets, 12 reps (30 sec RI) Static Stretched Wow, alternating DB presses are tiring. They burned too. I was a little surprised 60lb DBs was completed. Pullups were kinda average...not too hard, nor easy. I havent done any cable rows in a while, so this was fun. My hands hurt...well my callouses did with such the short rests. Skulls were easy..as were Hises. I was trying to get full ROM on the Hises...I dont know, I couldnt do much else with the motion I had. Even with focus, the movement is quite small.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-16-2007, 09:17 AM	#367
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	They sure can. Its amazing how a little variation to a simple exercise makes all the difference in effect.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-15-2007, 10:31 AM	#366
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	GJ Akira. Those alt OH db presses can be a bitch.

07-16-2007, 01:14 PM	#368
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	allright....dumbass....what's the story on your being a guest at Dade County? Inquiring minds wanna know!
	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

07-17-2007, 10:19 AM	#369
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	Active Stretched the shit out of my shit Warm ups... Planks w/hip abductions Pendelums 20lb DB Single Legged RDL Romanian Deadlifts 135lbs for 6 reps 185lbs for 6 reps 225lbs for 6 reps 245lbs for 4 sets, 6 reps (90 sec RI; DOH first set, staggered grip on the rest) Sumo Style Leg Press 2 plates on each side for 4 sets, 10 reps (30 sec RI) Hamstring Curl 125lbs for 2 sets, 10 reps (30 sec RI) Calf Press on Leg press 1 plate on each side for 10 reps 3 plates on each side for 3 sets, 10 reps (30 sec RI) Eliptical.. 2 min 4 sets of 2 min 140-155strides wtih 4 sets of 1 min 110-120 stride inbetween 2 min Treadmill... 1:30 warm up 4 sets of 1 min 4.0 w/1 min 3.5 in between 3 min cool down Static Stretched Today wasnt that great, but it was what I expected. I am still stressed out about moving and now getting arrested for battery (see Open Chat). Warm ups were really hard. Yeah, I know. Planks w/hip abduction is no joke. Pendelums sucked cuz of my back... RDLs were kinda hard, I dont know, I just think I wasnt into it. Leg Presses were easy, but burned. I expected this, so thats why the weight was low. Gotta get used to the time periods... Hamstring curls were nuts. I almost didnt finish the 2nd set, so I left it at that. Calfs were..... eh. Cardio was moderate jhust cuz I did legs today. Afterwards? After stretching, my problems seemed less intense. I guess that goes to show how working out can really help with stress levels. Ugh, I was such a wreck yesterday. I didnt want to talk to anyone. This morning was better, but after I got done working out, I seemed A-ok again. Green Tea Extract and Herbal Burn botlles are done. I am back on Stimurex, which is illegal around these 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

07-18-2007, 06:21 PM	#372
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	Active Stretched Core.. DragonFlags Planks Side Planks Eliptical.. 3 min warm up 3 sets of 2 min intervals of lvl 10, with 3 sets of 2 min intervals of lvl 6 2 sets of 3 min intervals of lvl 8, with 2 sets of 1 min intervals of lvl 6 3 min cool down Treadmill.. 10min... Static Stretched Not much to say....had some pretty good spurts of energy. Thanks Stimurex!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-18-2007, 09:52 PM	#373
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 932 Photos: 5	How many dragonflags can you do? Fuck they're tough!
	Define Definition

07-19-2007, 06:24 AM	#375
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	Thanks. Not bad for a day thats covered with emotional stress eh? Akira -> x 10! The dragon flags are pretty hard. I only do 5 at a time. I can do more, but it really feels like my abs are going to tear. Its like I do 3 sets of 5 flags with 20 sec RI. The more I do the worst it gets. Its about 3-4 sec each rep, up and down.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-19-2007, 08:05 AM	#376
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	I've never heard of dragonflags before.. I just watched a u-tube video of them... I don't know if I can do even one!

07-19-2007, 09:09 AM	#377
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	Active Stretched Warm ups.. Floor Bridges on hands In case anyone didnt know.. Floor crunches Arm circles, both ways Incline Barbell Bench Press 135lbs for 4 reps 185lbs for 4 reps 235lbs for 6 sets, 4 reps (60 sec RI; 5th set had 6 reps ) Alternating Flat DB Press 70lb DBs for 4 sets, 6 reps (75 sec RI; last set had 8 reps) DB Row supported on SELF 70lb DBs for 3 sets, 10 reps (30 sec RI) DB Hammer Curl 35lbs DBs for 2 sets, 10 reps (30 sec RI) DB Shrugs 75lb DBs for 2 sets, 10 reps (30 sec RI) Static Stretched I was rushed, but a bit tired. Inclines were better, harder, but better. When I look back, I wonder if there were other sets that I did 6 reps instead of 4....cuz, well, it was hard. 60 sec was a bitch. DBs kept the same volume but higher intensity. DB Rows were a good cardio workout. Burns too! Curls went up and hurt. Shrugs stayed the same.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-19-2007, 09:10 AM	#378
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,946 Photos: 10	I figured that's what you looked like...
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

07-19-2007, 09:17 AM	#379
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	Hah! Generally, all the bridge forms are moreorless easy. Theyre only hard when people have weak glutes and...well, just a weak ass core. You can advance other bridges in many ways, but this way is kinda hard...well, its mediocore (sp?). Id say its on par with crunches.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-19-2007, 04:45 PM	#380
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I do believe your pressing is stronger than mine. I want to get back to a strong press again, I just dont know if I can dedicate the time to it right now. But very soon!
	www.crossfit.com

07-19-2007, 04:48 PM	#381
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,519 Photos: 3	If my presses are better than yours now while I am doing these smaller rests, then yeah, you better get on that shit, son! Dont think I forgot about your lunges!!!!!! Yes, your squats and deads are passed mine now, but wiht my back I dont care...lunges dont limit me, so there I will care. CARE BEAR STARE!!!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-19-2007, 08:09 PM	#382
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	Akira - I just sent you a my space friend request..

07-20-2007, 06:39 AM	#384
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	Nice workout Akira. GJ on the Incline Bench - heavy ass numbers. And don't worry too much, I hear the gyms are pretty well equiped in prison....

07-20-2007, 07:25 AM	#386
Witchblade Succinct Elite Member