K.i.s.s.

ReproMan · 04-27-2007, 02:16 PM

Quote:

Originally Posted by AKIRA

A
Pulldowns can go up. Remember these machines are off, so 85lbs is more like 130lbs.

I think every machine in my gym is different. For what you're doing now, the numbers don't mean jack. It's just a point of reference really. Same for me right now too.

Nice workout regardless.

Uthinkso · 04-27-2007, 10:05 PM

Quote:

Originally Posted by AKIRA

I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.

Kinda out of shape in the cardiovascular department huh?

Yeah I know that feeling. It will come back fast, even I am haulin the mail now on the cardio. 3 miles four days a week.....gonna time myself on the single mile time next week.

**P-funk** · 04-27-2007, 10:14 PM

Quote:

Originally Posted by AKIRA

I tried jogging over my bridge today (1.5 miles each way). I ran out of breath in less than 5 minutes, walked for 10 minutes, tried sprinting, ran out of breath in less than 1 minute.

Kinda out of shape in the cardiovascular department huh?

either that or you don't know how to pace yourself.

AKIRA · 04-28-2007, 05:44 PM

No its my cardio. I havent done a jog in a LONG time. I was bored and wanted to test out my wind.

AKIRA · 04-29-2007, 12:22 PM

Active Stretched

Warm ups..
Twisted Crunches on Stability Ball
Bridges with shoulders on ball
Inchworms
Scarecrows
Arm Circles, both ways

Barbell Bench Press
135lbs for 6 reps
185lbs for 6 reps
210lbs for 3 sets, 8 reps (90 sec RI; last set failed at 6th rep, RP for 10 seconds, fired out last two; tempo 4/X/0)

Standing OH Barbell Press
The bar for 6 reps
100lbs for 3 sets, 8 reps (90 sec RI; didnt fail, but the negatives on last 1-2 reps werent slow enough; tempo 4-5/X/0)

Decline DB Press
55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0)

Standing OH Neutral Grip DB Press
30lb DBs for 3 sets, 10 reps (90 sec RI; failed at 8th rep, RP for 10 sec, fired out last 2; tempo 4/X/0)

Underarm Cable Crossover
20lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0)

Standing Scaptions
20lb DBs for 10 reps
15lb DBs for 10 reps (60 sec RI; failed, too heavy; tempo 4/1/0)

Skullcrushers
60lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0)

Static Stretched with belt

Pretty good day, everything went up. Sure there were failures, but they seemed to be in the same places as last week's. In any case, failures are expected throughout this workout template. Bench Press coulda been done without a rest pause if I had a fucking spotter.

Both OH presses were easy at first, but it snuck up on me. The negatives just couldnt be controlled, regardless of the concentric's power.

I gave declines a try since most of my workouts involve the shoulders.

Crossovers were tiring, but thats it. Scaptions were terrible.

I told you I hated any sort of raises!

Skullcrushers were easy?

AKIRA · 04-30-2007, 11:01 AM

Leg

Active Stretched

Warm ups..
Planks
1 legged Squats
1 legged RDLs

Romanian DOH Deadlifts
95lbs for 6 reps
135lbs for 6 reps
195lbs for 3 sets, 8 reps (2 min RI; tempo 4-5/X/0)

Hack Squat
1 plate on each side for 6 reps
2 plates on each side for 3 sets, 8 reps (2 min RI; tempo 5/X/0)

Bulgarian Squats
50lbs for 3 sets, 10 reps (90 sec RI give or take; tempo 3-4/1/1; a few Rest Pauses at the end reps)

Glue Ham Raise on Smith?
NOPE.

Seated Leg Curl
90lbs for 2 sets, 12 reps (60 sec RI; tempo 4/X/0)

Calf Raises on Leg Press
2 plates on each side for 2 sets, 12 reps (45 sec RI; tempo 4/X/0)

Tibialis Raises on Leg Press
2 plates on each sdie for 2 sets, 10 reps (45 sec RI; tempo 3/X/0)

Static Stretched

Ditched the Front Squats cuz I want to focus on the tempo rather than getting an exercise right. I was going to do my quad exercise on a super ceated leg press, but it was all fucked up, so hack squat it was. I can go up.

Bulgarians were as mean as ever. Jesus, am I ever going to get better?

goob · 04-30-2007, 01:46 PM

Nice workout. Killer bulgarians, they are H.A.R.D. 50lb's is superb.

AKIRA · 04-30-2007, 04:56 PM

Its also a wall. I cant get through the 3 sets without resting.

I have shin splints today from running 3 days ago.

**Gazhole** · 05-02-2007, 01:32 AM

10 rep Bulgarians!!!

That would destroy me. I have trouble with 8 reps, they're such a bastard of a movement.

Respect!

AKIRA · 05-02-2007, 11:03 AM

Wow, thanks guys. I havent said thank you in a while, but I guess I am doing a good job afterall. It seriously is a bitch getting those reps. Ill bet anyone can get them though considering the lil breaks I take in between painful reps.

Today is pull. Hardest one of the week.

AKIRA · 05-02-2007, 08:56 PM

Pull

Active Stretched (reduced)

Warm ups..
Bird Dogs on Stability ball
Crunches on Stability ball (isometric holds)
Rope Crunches
Reverse Arm Circles
Medium grip Lat Pulldowns

Close Supinated Grip Chin Ups
BW for 3 sets, 8 reps (90 sec RI; tempo 5/X/0; some RPs were used, none over 5 sec)

Unilateral Hammer Strength Row
2 plates on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0-1; more RPs were used)

Wide Grip Lat Pull down
95lbs for 2 sets, 10 reps
100lbs for 10 reps (90 sec RI; tempo 4/X/0)

DB Rows
60lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0)

Weighted EZ bar Curls
30lbs

for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0)

DB Shrugs
55lb DBs for 2 sets, 8 reps (30 sec RI; tempo 1/4/1)

DB Static Holds (held the side, not the handle)
15lb DBs for 40 sec on right arm, then 30 sec on left, then repeat

Static Stretched...threw in lat stretches

Today might have been the most functional back day ever. I felt my posterior deltolds burning! Yeah, them! I had those?! Where the fuck did they come from? Oh they brought friends...The Latissmus Dorsis.

I felt them on E V E R Y exercise. Biceps were there too, but they were the life of the party until it was curl time.

A lil switch up. Did Chin ups instead of wide pull ups. I had to jump up on the last few reps and the negatives got worse, but it did the job.

Both rows were NUTS. I dont know which was worse. Unlike the chin ups, I did full concentrics instead of utilizing other help (like me jumping up for the chin up reps).

Lat pulldowns can go up a tad next week. I wanted to cry on the last set. Hmm, cry? Ok maybe do 3 sets of 100lbs instead.

I threw shrugs in and lookie lookie, I did isometric holds instead of the negative!

I also decided to do some static holds. My left hand is just terrible. The moment I picked up the DB, I knew it.

Good night at the gym. Zero pussy.

**Gazhole** · 05-03-2007, 01:26 AM

Really nice tempos there, dude! That shit's gotta hurt!

AKIRA · 05-03-2007, 04:32 PM

Oh it did. IT DID. It still does! I worked out until 9pm last night and went to sleep somewhere after 12am. I had to take Nyquil to fall asleep as I felt 'shocks'. Today I feel sore, but it odd spots. My lats arent too sore nor are my biceps.

Muscles around the working muscles seem sore..

**Gazhole** · 05-03-2007, 05:13 PM

I think thats called "fallout".

:P

AKIRA · 05-05-2007, 11:06 AM

Legs

Active Stretched

Warm ups...
Isometric Planks w/leg extended (20-30 sec)
Isometric Bridges w/1foot on ball. 1 foot extended (20-30 sec)
10lb weighted decline crunches
10lb weighted hyperextensions (why did I do this?)
1 legged squats

Romanian DOH Deads
135lbs for 6 reps
185lbs for 6 reps
205lbs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets; tempo 4/X/0)

Bulgarian Squats
30lb DBs for 3 sets, 8 reps (90 sec RI; had failures AGAIN; tempo 3-4/X/1)

Leg Press, slightly wider than normal stance
2 plates on each side for 3 sets, 10 reps (90 sec RI; tempo 5/X/1-2)

Hamstring Curl
95lbs for 10 reps
80lbs for 12 reps (60 sec RI; tempo 3/1/2)

DB Static Holds
100lb DBs for 4 sets, 30s, 23s, 21s, 16s

Static Stretched

Today wasnt all that great. Deadlifts were pretty hard. I had to use the straps and even with them, the workout was hard. 205lbs is just fine for now.

I went ahead and did Bulgarians first. Since the reps are down for the first 2 exercises, I added some intensity. It was still hard. Sorry, but with this tempo, this is too much weight.

Too many failures happening, too many RPs needed. I had to use straps on a few 2nd sets too.

Leg Press was hard too. I did do 12 reps on the last set though..forgot to mention it.

Buuut I tried to get 12 reps on the hamstring curls, but with the 95lbs, eh. Not with the slow tempos...

Because of the strap usage, I threw in some holds. They seem the same.

The tempos might be hard to understand as it was hard for me to write them at first. The negative is always the first number and thats the number thats usually fatigued. The second number is the concentric and that usually NEVER changes. The 3rd number is what changes a LOT. Thats where my RPs occur. It might be 0 for the first few reps, but then it might be as lengthy as 5 seconds.

Rest Pauses are supposed to be roughly 15 sec, but I never rest that long so I dont consider my failures complete. The tempo is failed, but the sets are not. I still get the reps. Therefore, the strength is there, but my wind may not nor is my tolerance for the 'burn.'

AKIRA · 05-05-2007, 11:07 AM

Oh yeah, I skipped calves because my shins still hurt. It seems any calf work aggravates it more, so fuck it for now.

goob · 05-05-2007, 11:12 AM

When you say 3-4/X/1, does that mean you take 3-4 secs going down, don't pause at the bottom, and take 1 seconds going back up??

If so, thats an ass kicking killer tempo to hit Bulgarians at. I was using 2/2/2 and for the last set 1/1/1, when I did them. That was bad enough.

Dumb question, but just humour me....

AKIRA · 05-05-2007, 11:21 AM

Yeah I never pause at the bottom and I try to NEVER pause at the top, so its constant tension.

However, when it starts to burn real bad or when I lose breath, thats when I do pause at the top. I never pause at the bottom though, ever. It actually would burn more if you did, but its not needed given resistance + the slow negatives.

In any case, 30lb DBs (60lbs total), 50lb weighted bar, fuck it. Too heavy. Ill have to go down to 20lb DBs or worse.

goob · 05-05-2007, 11:23 AM

Same here, the only time I paused at the top was when I had to sort balance, maybe once per set.

AKIRA · 05-05-2007, 11:26 AM

Half way through the first leg, Ill start to stop at the top and pant. On the 2nd leg, I may pause at the top every 2 reps and rest for 5 sec. Sometimes, Ill take my leg off the ench and stand for 5 sec panting and cussing. Its that bad.

goob · 05-05-2007, 11:27 AM

Haha, I may have to try this tempo out at somepoint. Sounds damn painful.

ReproMan · 05-05-2007, 12:19 PM

What are you doing for the fight tonight AKIRA?

AKIRA · 05-05-2007, 04:18 PM

Working until 11. Who knows. "Lisa" said this is some sort of great fight for DeLaHoya?

AKIRA · 05-06-2007, 09:58 AM

Push

Warm Ups..
Rope Crunches w/Obliques
Hyperextensions
Arm Circles, both ways
Scarecrows

Barbell Bench Press
The bar for 10 reps
135lbs for 6 reps
185lbs for 6 reps
210lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; failed on 7th rep on last set, RPed for 5 sec then fired out last rep)

Standing OH Barbell Press
100lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0)

Incline DB Press
55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0)

Standing OH Neutral Grip DB Press
35lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0; few RPs; failed on last rep)

Underarm Cable Crossover
25lbs for 2 sets, 12 reps (60 sec RI; tempo 3-4/X/0; failed on last rep)

Skullcrushers
70lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0)

Static Stretched

Everything got better. Finally some progress.

My bench didnt fail as soon as it did last time.

No failures on Incline DBs or Barbell OHs. The tempo wasnt even all that affected this time around on the OH barbells.

The OH DBs, however, suffered.

They did go up though..

Crossovers went up too, but the burn overtook me again..

Skullcrushers...were easy again!!!

Actually, wait, no...they hurt.

AKIRA · 05-08-2007, 08:18 PM

Pull me

Active Stretched (reduced)

Warm ups..
Bridge w/1 foot on ball then swtich for reps
Bird Dogs on ball for reps
Oblique Crunches on Ball for reps

Wide Grip Pull Ups
BW for 2 sets, 6 reps
BW for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; some jump ups were needed)

Unilateral Hammer Strength Row
2 plates + 10lbs on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; RPs)

Close, Supinated Grip Pulldowns
100lbs for 3 sets, 10 reps (90 sec RI; tempo 5/X/0)

DB Rows
65lb DBs for 3 sets, 10 reps (90 sec RI; tempo 3-4/X/0)

Concentration Curls
20lb DBs for 2 sets, 12 reps (45 sec RI; tempo 3/X/0)

Static Stretched

Some more progress. Rest Pauses were only used in the pull ups (for maybe 1-2 seconds) and hammer rows. I only had to use them on the last sets this time, plus they were much shorter.

Close Grip pulldowns can go up, DB Rows...jesus, theyre the hardest. I am switching them. That shit stays the same.

Hammers...hmm, well if I am switching them, they stay too.

All in all, I can see some adaption starting. My burns are becoming tolerable, but thats ok. I still cant do pull ups without jumping up for the last reps and I need some seconds to breathe, so its still challenging.

1 more week.

Double D · 05-09-2007, 02:21 PM

Looks good. Looks like to me your working with tempo pretty strictly huh?

AKIRA · 05-09-2007, 07:32 PM

Legs

Active Stretched (shorter holds, more reps)

Warm ups..
Crunches on Ball
Bird Dogs on ball
Planks with foot on ball, 1 foot extended
Bridges while marching feet on ball

Bulgarian Squats
BW for 2 sets, 6 reps each leg
20lb DBs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0-1)

Romanian Deadlifts
65lbs for 6 reps
95lbs for 6 reps
135lbs for 6 reps
205lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; staggered grip)

"Linear Hack Press" (its the fucking Super Seated Leg Press)
1 plate on each side for 10 reps (30 sec RI)
1 plate + 25lbs one each side for 2 sets, 10 reps (90 sec RI; tempo 5/X/0-1)

Tibalias Press on Leg Press
1 plate on each side for 3 sets, 15 reps (30 sec RI)

Unilateral Calf Press
1 plate on each side for 2 sets, 10 reps (45 sec RI; tempo 1/2/1)

Static Stretched

Sped up core work a bit. I figured I was taking my time on this shit.

Welp! I finally did Bulgarians with less trouble! Took a reduction in weight and a switch-a-roo to do it. Its these fucking negatives.... Anyway, a Rest Pause or two was done with less than 4 sec. Now I can..go back up?

Deadlifts were done with a staggered grip. Ahhhh, I remember this grip, so much better. I switched for every set. 215lbs never felt so easy.

I was going to do other exercises, but they fixed the super seated leg press. This thing runs on a hack squat path, but theres nothing on my shoulders. Perfect for someone with back problems (I started back on this machine way back when). Anyway, I tried to go low, but with little luck. Kinda light.

Tibialias were done with a regular tempo, but I did regular calf presses one leg at a time and I focuses a tad on isometrics. My legs felt "pumped" :lol" No seriously, they did. I am glad I did it this way.

Now I want to go out n about, but no one wants to go.

AKIRA · 05-09-2007, 07:33 PM

Quote:

Originally Posted by Double D

Looks good. Looks like to me your working with tempo pretty strictly huh?

Fuck yeah. I have to. I am finally adjusting, which is a good and bad sign. Its time to up the intensity, then switch.

Uthinkso · 05-09-2007, 08:42 PM

completely off topic but I see you talking about them and google search has done nothing for me. What is a bulgarian squat and what is a Romanian Deadlift. Somtimes I see you post Romanian DOH is that different?

Looks like a kick ass routine man, the intensity would have me wimpering....

**Gazhole** · 05-10-2007, 01:21 AM

Well done with the Bulgarians! Thats awesome

any sort of negative with that movement is just death.

How much did you cry afterwards? Come on, you can tell me

04-28-2007, 05:44 PM	#34
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	No its my cardio. I havent done a jog in a LONG time. I was bored and wanted to test out my wind. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-29-2007, 12:22 PM	#35
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Week 2 Active Stretched Warm ups.. Twisted Crunches on Stability Ball Bridges with shoulders on ball Inchworms Scarecrows Arm Circles, both ways Barbell Bench Press 135lbs for 6 reps 185lbs for 6 reps 210lbs for 3 sets, 8 reps (90 sec RI; last set failed at 6th rep, RP for 10 seconds, fired out last two; tempo 4/X/0) Standing OH Barbell Press The bar for 6 reps 100lbs for 3 sets, 8 reps (90 sec RI; didnt fail, but the negatives on last 1-2 reps werent slow enough; tempo 4-5/X/0) Decline DB Press 55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0) Standing OH Neutral Grip DB Press 30lb DBs for 3 sets, 10 reps (90 sec RI; failed at 8th rep, RP for 10 sec, fired out last 2; tempo 4/X/0) Underarm Cable Crossover 20lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0) Standing Scaptions 20lb DBs for 10 reps 15lb DBs for 10 reps (60 sec RI; failed, too heavy; tempo 4/1/0) Skullcrushers 60lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/1/0) Static Stretched with belt Pretty good day, everything went up. Sure there were failures, but they seemed to be in the same places as last week's. In any case, failures are expected throughout this workout template. Bench Press coulda been done without a rest pause if I had a fucking spotter. Both OH presses were easy at first, but it snuck up on me. The negatives just couldnt be controlled, regardless of the concentric's power. I gave declines a try since most of my workouts involve the shoulders. Crossovers were tiring, but thats it. Scaptions were terrible. I told you I hated any sort of raises! Skullcrushers were easy? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-30-2007, 11:01 AM	#36
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Leg Active Stretched Warm ups.. Planks 1 legged Squats 1 legged RDLs Romanian DOH Deadlifts 95lbs for 6 reps 135lbs for 6 reps 195lbs for 3 sets, 8 reps (2 min RI; tempo 4-5/X/0) Hack Squat 1 plate on each side for 6 reps 2 plates on each side for 3 sets, 8 reps (2 min RI; tempo 5/X/0) Bulgarian Squats 50lbs for 3 sets, 10 reps (90 sec RI give or take; tempo 3-4/1/1; a few Rest Pauses at the end reps) Glue Ham Raise on Smith? NOPE. Seated Leg Curl 90lbs for 2 sets, 12 reps (60 sec RI; tempo 4/X/0) Calf Raises on Leg Press 2 plates on each side for 2 sets, 12 reps (45 sec RI; tempo 4/X/0) Tibialis Raises on Leg Press 2 plates on each sdie for 2 sets, 10 reps (45 sec RI; tempo 3/X/0) Static Stretched Ditched the Front Squats cuz I want to focus on the tempo rather than getting an exercise right. I was going to do my quad exercise on a super ceated leg press, but it was all fucked up, so hack squat it was. I can go up. Bulgarians were as mean as ever. Jesus, am I ever going to get better? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

04-30-2007, 04:56 PM	#38
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Its also a wall. I cant get through the 3 sets without resting. I have shin splints today from running 3 days ago. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-02-2007, 01:32 AM	#39
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	10 rep Bulgarians!!! That would destroy me. I have trouble with 8 reps, they're such a bastard of a movement. Respect! http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

04-30-2007, 01:46 PM	#37
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Nice workout. Killer bulgarians, they are H.A.R.D. 50lb's is superb.

05-02-2007, 11:03 AM	#40
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Wow, thanks guys. I havent said thank you in a while, but I guess I am doing a good job afterall. It seriously is a bitch getting those reps. Ill bet anyone can get them though considering the lil breaks I take in between painful reps. Today is pull. Hardest one of the week. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-02-2007, 08:56 PM	#41
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Pull Active Stretched (reduced) Warm ups.. Bird Dogs on Stability ball Crunches on Stability ball (isometric holds) Rope Crunches Reverse Arm Circles Medium grip Lat Pulldowns Close Supinated Grip Chin Ups BW for 3 sets, 8 reps (90 sec RI; tempo 5/X/0; some RPs were used, none over 5 sec) Unilateral Hammer Strength Row 2 plates on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0-1; more RPs were used) Wide Grip Lat Pull down 95lbs for 2 sets, 10 reps 100lbs for 10 reps (90 sec RI; tempo 4/X/0) DB Rows 60lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0) Weighted EZ bar Curls 30lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0) DB Shrugs 55lb DBs for 2 sets, 8 reps (30 sec RI; tempo 1/4/1) DB Static Holds (held the side, not the handle) 15lb DBs for 40 sec on right arm, then 30 sec on left, then repeat Static Stretched...threw in lat stretches Today might have been the most functional back day ever. I felt my posterior deltolds burning! Yeah, them! I had those?! Where the fuck did they come from? Oh they brought friends...The Latissmus Dorsis. I felt them on E V E R Y exercise. Biceps were there too, but they were the life of the party until it was curl time. A lil switch up. Did Chin ups instead of wide pull ups. I had to jump up on the last few reps and the negatives got worse, but it did the job. Both rows were NUTS. I dont know which was worse. Unlike the chin ups, I did full concentrics instead of utilizing other help (like me jumping up for the chin up reps). Lat pulldowns can go up a tad next week. I wanted to cry on the last set. Hmm, cry? Ok maybe do 3 sets of 100lbs instead. I threw shrugs in and lookie lookie, I did isometric holds instead of the negative! I also decided to do some static holds. My left hand is just terrible. The moment I picked up the DB, I knew it. Good night at the gym. Zero pussy. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-03-2007, 01:26 AM	#42
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Really nice tempos there, dude! That shit's gotta hurt! http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

05-03-2007, 04:32 PM	#43
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Oh it did. IT DID. It still does! I worked out until 9pm last night and went to sleep somewhere after 12am. I had to take Nyquil to fall asleep as I felt 'shocks'. Today I feel sore, but it odd spots. My lats arent too sore nor are my biceps. Muscles around the working muscles seem sore.. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-03-2007, 05:13 PM	#44
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	I think thats called "fallout". :P http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

05-05-2007, 11:06 AM	#45
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Legs Active Stretched Warm ups... Isometric Planks w/leg extended (20-30 sec) Isometric Bridges w/1foot on ball. 1 foot extended (20-30 sec) 10lb weighted decline crunches 10lb weighted hyperextensions (why did I do this?) 1 legged squats Romanian DOH Deads 135lbs for 6 reps 185lbs for 6 reps 205lbs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets; tempo 4/X/0) Bulgarian Squats 30lb DBs for 3 sets, 8 reps (90 sec RI; had failures AGAIN; tempo 3-4/X/1) Leg Press, slightly wider than normal stance 2 plates on each side for 3 sets, 10 reps (90 sec RI; tempo 5/X/1-2) Hamstring Curl 95lbs for 10 reps 80lbs for 12 reps (60 sec RI; tempo 3/1/2) DB Static Holds 100lb DBs for 4 sets, 30s, 23s, 21s, 16s Static Stretched Today wasnt all that great. Deadlifts were pretty hard. I had to use the straps and even with them, the workout was hard. 205lbs is just fine for now. I went ahead and did Bulgarians first. Since the reps are down for the first 2 exercises, I added some intensity. It was still hard. Sorry, but with this tempo, this is too much weight. Too many failures happening, too many RPs needed. I had to use straps on a few 2nd sets too. Leg Press was hard too. I did do 12 reps on the last set though..forgot to mention it. Buuut I tried to get 12 reps on the hamstring curls, but with the 95lbs, eh. Not with the slow tempos... Because of the strap usage, I threw in some holds. They seem the same. The tempos might be hard to understand as it was hard for me to write them at first. The negative is always the first number and thats the number thats usually fatigued. The second number is the concentric and that usually NEVER changes. The 3rd number is what changes a LOT. Thats where my RPs occur. It might be 0 for the first few reps, but then it might be as lengthy as 5 seconds. Rest Pauses are supposed to be roughly 15 sec, but I never rest that long so I dont consider my failures complete. The tempo is failed, but the sets are not. I still get the reps. Therefore, the strength is there, but my wind may not nor is my tolerance for the 'burn.' 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-05-2007, 11:07 AM	#46
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Oh yeah, I skipped calves because my shins still hurt. It seems any calf work aggravates it more, so fuck it for now. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-05-2007, 11:12 AM	#47
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	When you say 3-4/X/1, does that mean you take 3-4 secs going down, don't pause at the bottom, and take 1 seconds going back up?? If so, thats an ass kicking killer tempo to hit Bulgarians at. I was using 2/2/2 and for the last set 1/1/1, when I did them. That was bad enough. Dumb question, but just humour me....

05-05-2007, 11:21 AM	#48
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Yeah I never pause at the bottom and I try to NEVER pause at the top, so its constant tension. However, when it starts to burn real bad or when I lose breath, thats when I do pause at the top. I never pause at the bottom though, ever. It actually would burn more if you did, but its not needed given resistance + the slow negatives. In any case, 30lb DBs (60lbs total), 50lb weighted bar, fuck it. Too heavy. Ill have to go down to 20lb DBs or worse. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-05-2007, 11:23 AM	#49
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Same here, the only time I paused at the top was when I had to sort balance, maybe once per set.

05-05-2007, 11:26 AM	#50
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Half way through the first leg, Ill start to stop at the top and pant. On the 2nd leg, I may pause at the top every 2 reps and rest for 5 sec. Sometimes, Ill take my leg off the ench and stand for 5 sec panting and cussing. Its that bad. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-05-2007, 11:27 AM	#51
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Haha, I may have to try this tempo out at somepoint. Sounds damn painful.

05-05-2007, 12:19 PM	#52
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,260	What are you doing for the fight tonight AKIRA?

05-05-2007, 04:18 PM	#53
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Working until 11. Who knows. "Lisa" said this is some sort of great fight for DeLaHoya? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-06-2007, 09:58 AM	#54
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Push Warm Ups.. Rope Crunches w/Obliques Hyperextensions Arm Circles, both ways Scarecrows Barbell Bench Press The bar for 10 reps 135lbs for 6 reps 185lbs for 6 reps 210lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; failed on 7th rep on last set, RPed for 5 sec then fired out last rep) Standing OH Barbell Press 100lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0) Incline DB Press 55lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4-5/X/0) Standing OH Neutral Grip DB Press 35lb DBs for 3 sets, 10 reps (90 sec RI; tempo 4/X/0; few RPs; failed on last rep) Underarm Cable Crossover 25lbs for 2 sets, 12 reps (60 sec RI; tempo 3-4/X/0; failed on last rep) Skullcrushers 70lbs for 2 sets, 12 reps (60 sec RI; tempo 4-5/X/0) Static Stretched Everything got better. Finally some progress. My bench didnt fail as soon as it did last time. No failures on Incline DBs or Barbell OHs. The tempo wasnt even all that affected this time around on the OH barbells. The OH DBs, however, suffered. They did go up though.. Crossovers went up too, but the burn overtook me again.. Skullcrushers...were easy again!!! Actually, wait, no...they hurt. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-08-2007, 08:18 PM	#55
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Pull me Active Stretched (reduced) Warm ups.. Bridge w/1 foot on ball then swtich for reps Bird Dogs on ball for reps Oblique Crunches on Ball for reps Wide Grip Pull Ups BW for 2 sets, 6 reps BW for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; some jump ups were needed) Unilateral Hammer Strength Row 2 plates + 10lbs on each side for 3 sets, 8 reps (90 sec RI; tempo 4-5/X/0; RPs) Close, Supinated Grip Pulldowns 100lbs for 3 sets, 10 reps (90 sec RI; tempo 5/X/0) DB Rows 65lb DBs for 3 sets, 10 reps (90 sec RI; tempo 3-4/X/0) Concentration Curls 20lb DBs for 2 sets, 12 reps (45 sec RI; tempo 3/X/0) Static Stretched Some more progress. Rest Pauses were only used in the pull ups (for maybe 1-2 seconds) and hammer rows. I only had to use them on the last sets this time, plus they were much shorter. Close Grip pulldowns can go up, DB Rows...jesus, theyre the hardest. I am switching them. That shit stays the same. Hammers...hmm, well if I am switching them, they stay too. All in all, I can see some adaption starting. My burns are becoming tolerable, but thats ok. I still cant do pull ups without jumping up for the last reps and I need some seconds to breathe, so its still challenging. 1 more week. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-09-2007, 02:21 PM	#56
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Looks good. Looks like to me your working with tempo pretty strictly huh?

05-09-2007, 07:32 PM	#57
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Legs Active Stretched (shorter holds, more reps) Warm ups.. Crunches on Ball Bird Dogs on ball Planks with foot on ball, 1 foot extended Bridges while marching feet on ball Bulgarian Squats BW for 2 sets, 6 reps each leg 20lb DBs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0-1) Romanian Deadlifts 65lbs for 6 reps 95lbs for 6 reps 135lbs for 6 reps 205lbs for 3 sets, 8 reps (90 sec RI; tempo 4/X/0; staggered grip) "Linear Hack Press" (its the fucking Super Seated Leg Press) 1 plate on each side for 10 reps (30 sec RI) 1 plate + 25lbs one each side for 2 sets, 10 reps (90 sec RI; tempo 5/X/0-1) Tibalias Press on Leg Press 1 plate on each side for 3 sets, 15 reps (30 sec RI) Unilateral Calf Press 1 plate on each side for 2 sets, 10 reps (45 sec RI; tempo 1/2/1) Static Stretched Sped up core work a bit. I figured I was taking my time on this shit. Welp! I finally did Bulgarians with less trouble! Took a reduction in weight and a switch-a-roo to do it. Its these fucking negatives.... Anyway, a Rest Pause or two was done with less than 4 sec. Now I can..go back up? Deadlifts were done with a staggered grip. Ahhhh, I remember this grip, so much better. I switched for every set. 215lbs never felt so easy. I was going to do other exercises, but they fixed the super seated leg press. This thing runs on a hack squat path, but theres nothing on my shoulders. Perfect for someone with back problems (I started back on this machine way back when). Anyway, I tried to go low, but with little luck. Kinda light. Tibialias were done with a regular tempo, but I did regular calf presses one leg at a time and I focuses a tad on isometrics. My legs felt "pumped" :lol" No seriously, they did. I am glad I did it this way. Now I want to go out n about, but no one wants to go. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-09-2007, 08:42 PM	#59
Uthinkso Go on....DO IT!!! Elite Member Join Date: Oct 2003 Location: Detroit Posts: 1,304 Photos: 3	completely off topic but I see you talking about them and google search has done nothing for me. What is a bulgarian squat and what is a Romanian Deadlift. Somtimes I see you post Romanian DOH is that different? Looks like a kick ass routine man, the intensity would have me wimpering.... I do my best to focus on the task at hand, and give 100% in what I'm doing at the time. Nothing else matters except the task at hand.

05-10-2007, 01:21 AM	#60
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Well done with the Bulgarians! Thats awesome any sort of negative with that movement is just death. How much did you cry afterwards? Come on, you can tell me http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

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