K.i.s.s.

Burner02 · 07-26-2007, 08:49 AM

you're no fun...didn't even get to get a rise out of him.....

AKIRA · 07-26-2007, 10:22 AM

Active Stretched

Warm ups..
Planks w/hip abduction( does anyone know how much ahrder this is?!)
Regular planks (winded)
Single Legged Reverse Hyperextensions on ball

Airplanes

RDLs..
The bar for 8 reps
135lbs for 8 reps
185lbs for 6 reps
225lbs for 6 reps
275lbs for 6 sets, 4 reps (60 sec RI; DOH fir sthe first 2 sets, staggered grip on the rest

)

YouTube Video

Sumo Style Leg Press
3 plates on each side for 3 sets, 10 reps (30 sec RI)

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

Seated Calf
3 plates + 10lbs for 3 sets, 10 reps (40 sec RI; kept dosing off)

HIIT..
Eliptical..
5 min warm up
7 sets of lvl 10 for 20 sec sprints with 1 min rest inbetween
5 min cool down

Static Stretched with belt (tight calves)

If my vid doesnt come up its still "processing." Thought Id try it out..
275lbs was pretty tough. I got winded pretty badly (not in vid). Ill have to stick with this weight.

Sumos were tiring and burned.

I left the curls alone. Raises calves up a cunt hair.

HIIT almost made me throw up today. 192 HR

ReproMan · 07-26-2007, 10:25 AM

Quote:

Originally Posted by AKIRA

Active Stretched

Warm ups..
Planks w/hip abduction( does anyone know how much ahrder this is?!)
Regular planks (winded)
Single Legged Reverse Hyperextensions on ball

Airplanes

RDLs..
The bar for 8 reps
135lbs for 8 reps
185lbs for 6 reps
225lbs for 6 reps
275lbs for 6 sets, 4 reps (60 sec RI; DOH fir sthe first 2 sets, staggered grip on the rest

)

YouTube Video

Sumo Style Leg Press
3 plates on each side for 3 sets, 10 reps (30 sec RI)

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

Seated Calf
3 plates + 10lbs for 3 sets, 10 reps (40 sec RI; kept dosing off)

HIIT..
Eliptical..
5 min warm up
7 sets of lvl 10 for 20 sec sprints with 1 min rest inbetween
5 min cool down

Static Stretched with belt (tight calves)

If my vid doesnt come up its still "processing." Thought Id try it out..
275lbs was pretty tough. I got winded pretty badly (not in vid). Ill have to stick with this weight.

Sumos were tiring and burned.

I left the curls alone. Raises calves up a cunt hair.

HIIT almost made me throw up today. 192 HR

Nice! Did your camera take that video? I need to get one.

Oh and I thought 275 looked pretty damn easy for ya.

Burner02 · 07-26-2007, 10:37 AM

man...another vid I can't watch...dang...gonnna ahve to go home and log in to find out!

hey...uh....did you make airplane noises w/ that exercise....you did...didn't you...hell...I woulda...

AKIRA · 07-26-2007, 11:00 AM

Quote:

Originally Posted by Repro

Nice! Did your camera take that video? I need to get one.

Oh and I thought 275 looked pretty damn easy for ya.

Thanks Copied the idea from M.J.H. That was the first set, so thats why it looked so easy. I sure as hell wasnt gonna tape the 4th-6th sets.

At least they slowed down though..

Quote:

Originally Posted by Burner02

man...another vid I can't watch...dang...gonnna ahve to go home and log in to find out!

hey...uh....did you make airplane noises w/ that exercise....you did...didn't you...hell...I woulda...

God damn, that really made me laugh.

Stewart20 · 07-26-2007, 11:06 AM

nice ass

At least you showed "proper form" in your video

you look pretty big dude, bigger than I had expected actually. You know for some reason I can never get good form on those stiff leg DLs or RDLs and it pisses me off cause I wind up just avoiding them altogether. I always lift with way too much low back on those, it's an injury waiting to happen

AKIRA · 07-26-2007, 12:18 PM

Quote:

Originally Posted by Stewart20

nice ass

At least you showed "proper form" in your video

you look pretty big dude, bigger than I had expected actually. You know for some reason I can never get good form on those stiff leg DLs or RDLs and it pisses me off cause I wind up just avoiding them altogether. I always lift with way too much low back on those, it's an injury waiting to happen

Stiff legs are easy to do, but if your hamstrings are tight, youll notice it immediately. All you have to do is flex your quads as you perform a deadlift cuz it keeps you leg straight. However, as you descend, your knees my bend cuz youre letting go of your quads. If you continue to hold them, you may not be able to go down all the way. Maybe not even to your knees.

In my vid you can see some slight bent knee action going on. Thats ok during RDLs, but not so much for stiff or straight legged deads. On my later sets, my knees bent even more and I had to clench the quads more and thats when my hams screamed. It truly is the best way to feel your hammies work during a deadlift.

When I used to do deads, I never felt any hamstring involvement, yet Id be sore the next day.

Conventionals are what I want to tape cuz with fatigue, so much more compensation can occur.

Stewart20 · 07-26-2007, 12:25 PM

hmmm, flex the quads? never heard that but I will try.

something else I have heard but have never tried is to elevate your toes on 10 pound plates for stiff legs. supposedly really nails the hamstrings, but, maybe I will need to try that and report my findings.

AKIRA · 07-26-2007, 12:41 PM

Quote:

Originally Posted by Stewart20

hmmm, flex the quads? never heard that but I will try.

something else I have heard but have never tried is to elevate your toes on 10 pound plates for stiff legs. supposedly really nails the hamstrings, but, maybe I will need to try that and report my findings.

10lb plates sound like they are getting around a flexability problem. I just wouldnt do that cuz of no longer being on flat ground. When I am pulling over 200lbs, I want my feet perfectly planted.

Go in front of a mirror right now and show your legs off to yourself. Look at your leg. Its straight.

Burner02 · 07-26-2007, 01:04 PM

however...if you are flexing your quads...aren't your knees gonna be locked? And...if so...and using a decent amount of weight...wouldn't that be bad on your knees?

AKIRA · 07-26-2007, 02:00 PM

Its a point of reference. If doing a deadlift and you want to keep your legs straight (i never keep them completely straight), then flexing your quads will straighten the leg out, but yes it will also lock the knees. Youll want your legs to stay at a straight line as if you were at the start & finish of a squat.

Burner02 · 07-26-2007, 02:19 PM

I do leave a slight bend in my knees

AKIRA · 07-26-2007, 02:28 PM

I woudlnt say to clench your quads as hard as you could during a deadlift, but enough to elicit better form. That is, if you dont want your legs to bend.

Ive never been a fan of stiff/straight legged deads. Now, I dont think I can do them. After a certain point od descent, your back will round, unless you have perfect flexibility.

Burner02 · 07-26-2007, 02:32 PM

I used to do them all the time...still do them once in a while...I did get up to pretty decent weight...don't remember my back rounding..at least too much...always pictured that board strapped to m yback, forcing it straight...

AKIRA · 07-26-2007, 02:34 PM

I always told this hornball client I had to start a deadlift stance with a hot girls stance.

Tits out, ass out. As long as it doesnt hyperextend, thats a good way to start.

mike456 · 07-26-2007, 02:39 PM

damn your a strong mofo, perfect form on those RDL's, nice!

Burner02 · 07-26-2007, 03:52 PM

Quote:

Originally Posted by AKIRA

I always told this hornball client I had to start a deadlift stance with a hot girls stance.

Tits out, ass out. As long as it doesnt hyperextend, thats a good way to start.

thanks....I just imagined Pam Anderson's body w/ your face....I may be scarred for life...

AKIRA · 07-26-2007, 04:13 PM

Quote:

Originally Posted by mike456

damn your a strong mofo, perfect form on those RDL's, nice!

Thanks! And uhh, thanks Burner for that post too.

ReproMan · 07-26-2007, 04:57 PM

YouTube Video

The original.

AKIRA · 07-29-2007, 08:59 AM

Active Stretched

Warm ups..
Floor Bridges on hands
Floor Crunches
Arm circles, both ways

Incline Barbell Bench Press
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 reps
245lbs for 6 sets, 4 reps (60 sec RI)

Alternating Flat DB Press
80lb DBs for 4 sets, 6 reps (just over 60 sec RI)

DB Rows Supported on Self
80lb DBs for 3 sets, 10 reps (30 sec RI)

DB Hammer Curls
40lb DBs for 2 sets, 10 reps (30 sec RI; RPed a couple times)

DB Shrugs
90lb DBs for 2 sets, 10 reps (30 sec RI)

Eliptical for 13 min

Static Stretched

I did pretty good today considering being sick yesterday. However, I dont know what the fuck happened, but when I first lifted the 225lbs off the incline bar, my left bicep felt tender. I tried stretching it out here and there, but it didnt go away. I was a little skeptical about doing rows and curls, but it didnt get in the way. One of those things, huh.

The alternating DBs finally got tough. I can go up, but I am really liking this RI shit. I am thinking of going to 8x3 rep scheme finally. Err, for bench, I dont know about the DBs.

Too tired to do HIIT. Looks like my energy is finally showing its depletion.

goob · 07-29-2007, 11:18 AM

Nice Benching A. Cut dose'nt seem to affecting you advsersly.
Alternating DB bench.........interesting.

AKIRA · 07-29-2007, 11:21 AM

Thanks! Buuuuut, it might be starting to take its toll. I couldnt do HIIT today. Thats a difference..

245lbs felt kinda heavy today, so I am expecting a near future plateau with that volume, so thats why I am moving to 8x3 with a 45sec RI.

ReproMan · 07-29-2007, 12:25 PM

Quote:

Originally Posted by AKIRA

Thanks! Buuuuut, it might be starting to take its toll. I couldnt do HIIT today. Thats a difference..

245lbs felt kinda heavy today, so I am expecting a near future plateau with that volume, so thats why I am moving to 8x3 with a 45sec RI.

I was gonna say 245?!?! What happened?? But.... That's incline.. Holy shit dude!!! Nice fucking lifting.

When I see people doing Alternating Standing DB Shoulder Presses I always think they are doing the reps to the song..

"It's raining men, hallelujah it's raining men."

AKIRA · 07-29-2007, 12:28 PM

After seeing...was it Double or Stewart doing 275 on lncline, I figured I might try that next week. Ive never kept going heavy on inclines and with my cut, theres no point for it now, but with that rep scheme, its possible.

I expected some bad numbers cuz of my drinking binge on friday. saturday was a nutrition less day, so that is what I thought was going to work against me today, but it didnt.

07-26-2007, 08:49 AM	#421
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com you're no fun...didn't even get to get a rise out of him.....
	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

07-26-2007, 10:37 AM	#424
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	man...another vid I can't watch...dang...gonnna ahve to go home and log in to find out! hey...uh....did you make airplane noises w/ that exercise....you did...didn't you...hell...I woulda...
	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

07-26-2007, 11:06 AM	#426
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2	nice ass At least you showed "proper form" in your video you look pretty big dude, bigger than I had expected actually. You know for some reason I can never get good form on those stiff leg DLs or RDLs and it pisses me off cause I wind up just avoiding them altogether. I always lift with way too much low back on those, it's an injury waiting to happen
	http://futuretrainer.blogspot.com/ --My new blog!!

07-26-2007, 12:25 PM	#428
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2	hmmm, flex the quads? never heard that but I will try. something else I have heard but have never tried is to elevate your toes on 10 pound plates for stiff legs. supposedly really nails the hamstrings, but, maybe I will need to try that and report my findings.
	http://futuretrainer.blogspot.com/ --My new blog!!

07-26-2007, 01:04 PM	#430
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	however...if you are flexing your quads...aren't your knees gonna be locked? And...if so...and using a decent amount of weight...wouldn't that be bad on your knees?
	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

07-26-2007, 02:00 PM	#431
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Its a point of reference. If doing a deadlift and you want to keep your legs straight (i never keep them completely straight), then flexing your quads will straighten the leg out, but yes it will also lock the knees. Youll want your legs to stay at a straight line as if you were at the start & finish of a squat.
	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

07-26-2007, 02:19 PM	#432
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	I do leave a slight bend in my knees
	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

07-26-2007, 02:28 PM	#433
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	I woudlnt say to clench your quads as hard as you could during a deadlift, but enough to elicit better form. That is, if you dont want your legs to bend. Ive never been a fan of stiff/straight legged deads. Now, I dont think I can do them. After a certain point od descent, your back will round, unless you have perfect flexibility.
	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

07-26-2007, 02:32 PM	#434
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	I used to do them all the time...still do them once in a while...I did get up to pretty decent weight...don't remember my back rounding..at least too much...always pictured that board strapped to m yback, forcing it straight...
	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

07-26-2007, 02:34 PM	#435
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	I always told this hornball client I had to start a deadlift stance with a hot girls stance. Tits out, ass out. As long as it doesnt hyperextend, thats a good way to start.
	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

07-26-2007, 02:39 PM	#436
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	damn your a strong mofo, perfect form on those RDL's, nice!
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

07-29-2007, 08:59 AM	#440
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Active Stretched Warm ups.. Floor Bridges on hands Floor Crunches Arm circles, both ways Incline Barbell Bench Press 135lbs for 6 reps 185lbs for 6 reps 225lbs for 4 reps 245lbs for 6 sets, 4 reps (60 sec RI) Alternating Flat DB Press 80lb DBs for 4 sets, 6 reps (just over 60 sec RI) DB Rows Supported on Self 80lb DBs for 3 sets, 10 reps (30 sec RI) DB Hammer Curls 40lb DBs for 2 sets, 10 reps (30 sec RI; RPed a couple times) DB Shrugs 90lb DBs for 2 sets, 10 reps (30 sec RI) Eliptical for 13 min Static Stretched I did pretty good today considering being sick yesterday. However, I dont know what the fuck happened, but when I first lifted the 225lbs off the incline bar, my left bicep felt tender. I tried stretching it out here and there, but it didnt go away. I was a little skeptical about doing rows and curls, but it didnt get in the way. One of those things, huh. The alternating DBs finally got tough. I can go up, but I am really liking this RI shit. I am thinking of going to 8x3 rep scheme finally. Err, for bench, I dont know about the DBs. Too tired to do HIIT. Looks like my energy is finally showing its depletion.
	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

07-29-2007, 11:18 AM	#441
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,944	Nice Benching A. Cut dose'nt seem to affecting you advsersly. Alternating DB bench.........interesting.

07-29-2007, 11:21 AM	#442
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	Thanks! Buuuuut, it might be starting to take its toll. I couldnt do HIIT today. Thats a difference.. 245lbs felt kinda heavy today, so I am expecting a near future plateau with that volume, so thats why I am moving to 8x3 with a 45sec RI.
	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

07-29-2007, 12:28 PM	#444
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,438 Photos: 3	After seeing...was it Double or Stewart doing 275 on lncline, I figured I might try that next week. Ive never kept going heavy on inclines and with my cut, theres no point for it now, but with that rep scheme, its possible. I expected some bad numbers cuz of my drinking binge on friday. saturday was a nutrition less day, so that is what I thought was going to work against me today, but it didnt.
	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

07-29-2007, 12:50 PM	#445
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,720 Photos: 2 <