K.i.s.s.

AKIRA · 07-21-2007, 09:40 AM

Active Stretched...boy did I need it

Warm ups..
Rope Crunch
Various cable woodchops

ATG Squats
The bar for 8 reps
135lbs for 6 reps
185lbs for 6 reps
245lbs for 6 sets, 4 reps (60 sec RI)

DB Lunges (like before, no rests between steps)
40lb DBs for 2 sets, 12 steps (24 sec to complete set, 45 sec RI)
Same thing but it took 27 sec and I needed over 60 sec RI after the 2nd set (3 sets total)

Seated Calf
1 plate for 2 sets, 8 reps
3 plates + 10lbs for 5 sets, 6 reps (30 sec RI)

Eliptical..
2 min warm up
4 sets of lvl 10, 165-170 strides, 1 min intervals w/4 sets of lvl 6, 130 strides, 1 min intervals
3 min cool down

Static Stretched

Strength wise, today was good, pschologically, today was challenged.

I really wanted to quit the Squats after the 2nd set. They werent burning until the 5th-6th sets, I was just out of breath. But the volume was perfect. I might keep this RI and just up the intensity if I can do it...

Lunges...jesus, the 2nd set killed me. My first set I was thinking, oh, man, what a pussy, I couldve done more steps, fuck it, Ill just have a short RI.

That shit caught up with me in a hurry.

Calves were average.

Cardio was short but hard. I am a little low on time plus I have small motivation for cardio on leg days.

goob · 07-21-2007, 10:46 AM

Nice fucking ATG squats. 245 is a lot to do them like that + 6 SETS!!!!!?????

AKIRA · 07-21-2007, 11:23 AM

Well, they were only 4 reps. Next week I am not sure what Ill do...

Thanks!

Malley · 07-23-2007, 03:23 PM

Leg work sure is coming right back to par!

AKIRA · 07-23-2007, 04:31 PM

Thanks. Baby steps. But 235lbs with proper form still isnt too shappy compared to the average male.

Shoulders and Lats are up today!!!

ReproMan · 07-23-2007, 05:03 PM

Quote:

Originally Posted by AKIRA

Shoulders and Lats are up today!!!

Ohhhhhhhhhhh shit!!

AKIRA · 07-23-2007, 07:39 PM

Why isnt there a smiley for a pooped person?

No stretches

(No stiffness today)

Warm ups..
Stability Ball Rollouts
Planks ON ball
Pendelums
Scarecrows

Standing Alternating OH DB Press
35lb DBs for 7 reps
45lb DBs for 7 reps
70lb DBs for 6 sets, 4, 4, 4, 4, 3, 2 reps (60 sec RI)

Weighted Pull ups
55lbs for 6 sets, 4 reps (60 sec RI; first 3 sets had wide grip, next 3 sets, close grip)

Unilateral Hammer Row
1 plate + 25lbs for 3 sets, 12 reps (30 sec RI)

Weighted EZ bar Skullcrushers
100lbs for 2 sets, 12, 14 reps (~60 sec RI, no one to hand me the bar

)

Hise Shrugs
245lbs for 2 sets, 12 reps (30 sec RI)

Row Machine
10 min

Treadmill
48 min (age of love was on...)

Yeah I know

Well, todays presses went BYE BYE. Jesus, youd think 4 reps would be little enough. Seriously though, 70lbs? I mean I am thinking

but alternating that shit was HARD.

Pullups were a lot easier....

I did rows on the machine cuz the seated row was taken up..and then I noticed something. I am doing a lot more horizontals, total, in my workout. I am missing one vertical.

Skulls and Hises were average.

AKIRA · 07-23-2007, 07:44 PM

Ok...my leg days are fine.

Upper 1..
Incline Bench Press horizontal
DB Row horizontal
Alternating DB Press horizontal

Upper 2..
Alt OH DB Press vertical
Pull ups vertical
now here is where i need a vertical... I really dont like lat pulldowns....but i need a pull.

ReproMan · 07-23-2007, 08:07 PM

Quote:

Originally Posted by AKIRA

Ok...my leg days are fine.

Upper 1..
Incline Bench Press horizontal
DB Row horizontal
Alternating DB Press horizontal

Upper 2..
Alt OH DB Press vertical
Pull ups vertical
now here is where i need a vertical... I really dont like lat pulldowns....but i need a pull.

Still have those HS Rows like the old Golds?

ROFL, yeah you do. Those kick ass.

AKIRA · 07-23-2007, 08:37 PM

No they are different. They still do their job though...

MeatZatk · 07-23-2007, 10:36 PM

I love Age of Love!!! I was watching it with my mother-in-law, and it was pretty hot cause I'd so do her if I weren't married to her daughter...well...

AKIRA · 07-23-2007, 11:04 PM

Id fuck all of them. Amanda really is the best one. I was surprised on who he kicked off. Iwouldve dumped Maria since shes an egotistical cunt. She really showed her true bitch colors this episode.

All in all the guy is dull. I dont like him and hes an idiot.

MeatZatk · 07-24-2007, 07:40 AM

agreed. I'd take Meagan (the student). I so would've taken advantage of her on the walk through the forest while she was drunk. Amanda seems a little crazy...the turn off being that he came back to camp and she was sleeiping in his tent, so he couldn't get it on with whomever he wanted. Maria is a stupid slut.

katt · 07-24-2007, 08:06 AM

Great workout! I agree - we need a pooped smiley face in here -it would get used alot!

AKIRA · 07-24-2007, 11:08 AM

Thank you Thank you..

HIIT cardio...

Eliptical..
5 min warmup
Lvl 10 for 5 sets of 20 sec 180-190 strides per min with 1 minute of 120 strides in between.
3 min cool down

HR = 183

Row Machine..
2000m in 10:32

Crunches on Ball
Bridges w/shoulders on ball

Static Stretched

Well, because of the recent "hiit" thread in Training danny posted, I went ahead and read up on the exact workout of HIIT and...wow. My HR was about where it should have been and the workout was around 20 min. I was pooped (insert smiley here). It really does work and its a LOT less boring.

Rowing was just done while I had time...

AKIRA · 07-24-2007, 11:12 AM

Quote:

Originally Posted by MeatZatk

agreed. I'd take Meagan (the student). I so would've taken advantage of her on the walk through the forest while she was drunk. Amanda seems a little crazy...the turn off being that he came back to camp and she was sleeiping in his tent, so he couldn't get it on with whomever he wanted. Maria is a stupid slut.

I really think Amanda is hot enough to accept certain things. Ya know, take the good with the bad? Anyway, she could have any guy she wanted, shes that hot, so I dont believe her.

I dont care for Meagan, I thought she was a goner when he didnt kick off Maria.

I swear this guy is a fucking numbskull.

x 100! Has he laughed? At all? No personality and dumb as they come. I mean, look at his reasoning for kicking off the last contestant. It was MARIA that was acting like a fucking lunatic. And what Amanduh said in his tent was just a jealous gesture. However, Amanduh is smart..despit her name.

I wanna fuck the 48 year old so god damn bad.

MeatZatk · 07-24-2007, 01:21 PM

Fuck yeah, I'd do Jen in a heartbeat. Isn't she the assistant of the Lakers owner also?

AKIRA · 07-24-2007, 04:05 PM

I dont know.

Also..I was able to watch last week's episode when he kicked off that crybaby. Though the girl was annoying to watch, she had reason to be upset (not

though). That dull-witted moron hardly spent time with her. She tried, but he didnt care. Instead, he fights for Maria to stay on. After the first time she said she was going to quit, i woudve kicked her off the following episode. THEN she pulls that shit again and still goes against what she said she was going to do. Fake as fuck. At least the crybaby gave a shit.

MeatZatk · 07-24-2007, 06:33 PM

very true. I thought it was so funny when the crybaby walked down the beach to interupt the date he was on and he completely ignored her. The guy is a tool though, he keeps saying the same things over and over again. I think you ought to get on that show and get some poon! Then I'll live vicariously through you!

AKIRA · 07-24-2007, 10:50 PM

Quote:

Originally Posted by MeatZatk

very true. I thought it was so funny when the crybaby walked down the beach to interupt the date he was on and he completely ignored her. The guy is a tool though, he keeps saying the same things over and over again. I think you ought to get on that show and get some poon! Then I'll live vicariously through you!

I was told I should be on a reality show...but theyre on their way out.

As far as the beach scene, ugh, I emphasized with her. Not cuz she was trying to steal time away from the other girl, but just her look basically. It was pathetic...and Ive been there.

Like a jerk who makes a joke that isnt funny.

Plus, she straightened her hair and looked awesome on her departure. She was the most bitter one though.

The only elimination that got to me was the last one. The 39 year old (who looked oldest actually) looked confused and robbed of something. Her innosense(sp?) got to me and I wanted to kill that idiot for getting rid of her and keeping maria. She was so hot and she fought with maria on that camping trip.

I missed the first part of that episode..were they playing truth or dare and maria got personal? I fucking hate people like that. You cant have an indepth discussion about anything with these people cuz then theyd throw out personal attacks when they have nothing else in her arsenal. That idiot was wrong to keep something like that around.

MeatZatk · 07-25-2007, 07:44 AM

yeah, they played truth or dare and Maria chose truth. He asked her what turned her on and she straddled him, put her hands on his 'heart' and went on this monologue about how being true to your heart and going after your dreams is a real turn on or some bullshit like that. All the other girls were like WTF? It totally killed the good times vibe and then Maria got pissy with the other girl.

goob · 07-25-2007, 10:04 AM

Footage found of Akira painting the town red......

YouTube Video

MeatZatk · 07-25-2007, 10:10 AM

awesome vid Goob, I love that song. I got drunk just watching that.

katt · 07-25-2007, 11:12 AM

Wow - glad I've never drank that much... that made me dizzy just watching it!

AKIRA · 07-25-2007, 08:23 PM

THats what I want to do tonight! N o one wants to go out! Who doesnt want to turn into mino lee and get laid?

ReproMan · 07-25-2007, 09:51 PM

I played Guitar Hero for the first time tonight. Pretty nice little Wednesday IMO.

Then it got shitty when I got home. I dropped and broke my 7 year old pyrex bowl, 10 minutes later I stepped on something and it was itchy so I wiped at it with my hand. Turned out to be a piece of glass from my bowl lodged in my heel and not only did I track blood all over the house from my foot but I sliced my fucking finger wide open swiping the glass off. Awesome.

07-21-2007, 09:40 AM	#391
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	Active Stretched...boy did I need it Warm ups.. Rope Crunch Various cable woodchops ATG Squats The bar for 8 reps 135lbs for 6 reps 185lbs for 6 reps 245lbs for 6 sets, 4 reps (60 sec RI) DB Lunges (like before, no rests between steps) 40lb DBs for 2 sets, 12 steps (24 sec to complete set, 45 sec RI) Same thing but it took 27 sec and I needed over 60 sec RI after the 2nd set (3 sets total) Seated Calf 1 plate for 2 sets, 8 reps 3 plates + 10lbs for 5 sets, 6 reps (30 sec RI) Eliptical.. 2 min warm up 4 sets of lvl 10, 165-170 strides, 1 min intervals w/4 sets of lvl 6, 130 strides, 1 min intervals 3 min cool down Static Stretched Strength wise, today was good, pschologically, today was challenged. I really wanted to quit the Squats after the 2nd set. They werent burning until the 5th-6th sets, I was just out of breath. But the volume was perfect. I might keep this RI and just up the intensity if I can do it... Lunges...jesus, the 2nd set killed me. My first set I was thinking, oh, man, what a pussy, I couldve done more steps, fuck it, Ill just have a short RI. That shit caught up with me in a hurry. Calves were average. Cardio was short but hard. I am a little low on time plus I have small motivation for cardio on leg days.
	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

07-21-2007, 11:23 AM	#393
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	Well, they were only 4 reps. Next week I am not sure what Ill do... Thanks!
	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

07-23-2007, 03:23 PM	#394
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Leg work sure is coming right back to par!
	www.crossfit.com

07-23-2007, 04:31 PM	#395
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	Thanks. Baby steps. But 235lbs with proper form still isnt too shappy compared to the average male. Shoulders and Lats are up today!!!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-23-2007, 07:39 PM	#397
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	Ugh Why isnt there a smiley for a pooped person? No stretches (No stiffness today) Warm ups.. Stability Ball Rollouts Planks ON ball Pendelums Scarecrows Standing Alternating OH DB Press 35lb DBs for 7 reps 45lb DBs for 7 reps 70lb DBs for 6 sets, 4, 4, 4, 4, 3, 2 reps (60 sec RI) Weighted Pull ups 55lbs for 6 sets, 4 reps (60 sec RI; first 3 sets had wide grip, next 3 sets, close grip) Unilateral Hammer Row 1 plate + 25lbs for 3 sets, 12 reps (30 sec RI) Weighted EZ bar Skullcrushers 100lbs for 2 sets, 12, 14 reps (~60 sec RI, no one to hand me the bar ) Hise Shrugs 245lbs for 2 sets, 12 reps (30 sec RI) Row Machine 10 min Treadmill 48 min (age of love was on...) Yeah I know Well, todays presses went BYE BYE. Jesus, youd think 4 reps would be little enough. Seriously though, 70lbs? I mean I am thinking but alternating that shit was HARD. Pullups were a lot easier.... I did rows on the machine cuz the seated row was taken up..and then I noticed something. I am doing a lot more horizontals, total, in my workout. I am missing one vertical. Skulls and Hises were average.
	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

07-21-2007, 10:46 AM	#392
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Nice fucking ATG squats. 245 is a lot to do them like that + 6 SETS!!!!!?????

07-23-2007, 07:44 PM	#398
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	Ok...my leg days are fine. Upper 1.. Incline Bench Press horizontal DB Row horizontal Alternating DB Press horizontal Upper 2.. Alt OH DB Press vertical Pull ups vertical now here is where i need a vertical... I really dont like lat pulldowns....but i need a pull.
	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

07-23-2007, 08:37 PM	#400
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	No they are different. They still do their job 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

07-23-2007, 10:36 PM	#401
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 954 Photos: 5	I love Age of Love!!! I was watching it with my mother-in-law, and it was pretty hot cause I'd so do her if I weren't married to her daughter...well...
	Define Definition

07-23-2007, 11:04 PM	#402
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	Id fuck all of them. Amanda really is the best one. I was surprised on who he kicked off. Iwouldve dumped Maria since shes an egotistical cunt. She really showed her true bitch colors this episode. All in all the guy is dull. I dont like him and hes an idiot.
	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

07-24-2007, 07:40 AM	#403
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 954 Photos: 5	agreed. I'd take Meagan (the student). I so would've taken advantage of her on the walk through the forest while she was drunk. Amanda seems a little crazy...the turn off being that he came back to camp and she was sleeiping in his tent, so he couldn't get it on with whomever he wanted. Maria is a stupid slut.
	Define Definition

07-24-2007, 08:06 AM	#404
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Great workout! I agree - we need a pooped smiley face in here -it would get used alot!

07-24-2007, 11:08 AM	#405
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	Thank you Thank you.. HIIT cardio... Eliptical.. 5 min warmup Lvl 10 for 5 sets of 20 sec 180-190 strides per min with 1 minute of 120 strides in between. 3 min cool down HR = 183 Row Machine.. 2000m in 10:32 Crunches on Ball Bridges w/shoulders on ball Static Stretched Well, because of the recent "hiit" thread in Training danny posted, I went ahead and read up on the exact workout of HIIT and...wow. My HR was about where it should have been and the workout was around 20 min. I was pooped (insert smiley here). It really does work and its a LOT less boring. Rowing was just done while I had time...
	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

07-24-2007, 01:21 PM	#407
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 954 Photos: 5	Fuck yeah, I'd do Jen in a heartbeat. Isn't she the assistant of the Lakers owner also?
	Define Definition

07-24-2007, 04:05 PM	#408
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	I dont know. Also..I was able to watch last week's episode when he kicked off that crybaby. Though the girl was annoying to watch, she had reason to be upset (not though). That dull-witted moron hardly spent time with her. She tried, but he didnt care. Instead, he fights for Maria to stay on. After the first time she said she was going to quit, i woudve kicked her off the following episode. THEN she pulls that shit again and still goes against what she said she was going to do. Fake as fuck. At least the crybaby gave a 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

07-24-2007, 06:33 PM	#409
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 954 Photos: 5	very true. I thought it was so funny when the crybaby walked down the beach to interupt the date he was on and he completely ignored her. The guy is a tool though, he keeps saying the same things over and over again. I think you ought to get on that show and get some poon! Then I'll live vicariously through you!
	Define Definition

07-25-2007, 07:44 AM	#411
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 954 Photos: 5	yeah, they played truth or dare and Maria chose truth. He asked her what turned her on and she straddled him, put her hands on his 'heart' and went on this monologue about how being true to your heart and going after your dreams is a real turn on or some bullshit like that. All the other girls were like WTF? It totally killed the good times vibe and then Maria got pissy with the other girl.
	Define Definition

07-25-2007, 10:10 AM	#413
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 954 Photos: 5	awesome vid Goob, I love that song. I got drunk just watching that.
	Define Definition

07-25-2007, 11:12 AM	#414
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Wow - glad I've never drank that much... that made me dizzy just watching it!

07-25-2007, 08:23 PM	#415
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,767 Photos: 3	THats what I want to do tonight! N o one wants to go out! Who doesnt want to turn into mino lee and get laid?
	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

07-25-2007, 09:51 PM	#416
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,963	I played Guitar Hero for the first time tonight. Pretty nice little Wednesday IMO. Then it got shitty when I got home. I dropped and broke my 7 year old pyrex bowl, 10 minutes later I stepped on something and it was itchy so I wiped at it with my hand. Turned out to be a piece of glass from my bowl lodged in my heel and not only did I track blood all over the house from my foot but I sliced my fucking finger wide open swiping the glass off. Awesome.