K.i.s.s.

tallcall · 08-12-2007, 05:47 PM

Quote:

Originally Posted by AKIRA

goob, oh, I hardly ever mix them ALL up.

tallcall, thanks man. Hearing you say that someone(s) believes in me makes me feel valuable.

Truth be told, this anxiety stems from not believing in myself. My parents never challenged me and I never got pushed into something that as a kid youd hate, but as you grow up, you respect. For instance, my parents never said shit to me about taking my SATs. Not trying to pass the buck WHATSOEVER. There were just some things that I was never made aware of that I should make important nor did I ever get reconogition for talents that I showed.

Even though I never met you guys in person, I still think of you and Repro as friends, and friends deserve some words of encouragement sometimes (maybe even some inspiration

).

Anyways, I know you're going to go over there to UF and do great! Just remember man, Repro and I believe in you, and I hope you will too.

AKIRA · 08-14-2007, 10:54 AM

Active Stretched

Warm ups..
Planks w/hip abduction
Planks w/arm extended (out of breath?)
Scarecrows
Arm circles

Incline BB Press
The bar...looking for a new grip
135lbs for 8 reps
185lbs for 8 reps
225lbs for 6 reps
265lbs for 3 sets, 4,4,3
245lbs for 2 sets, 4 reps (90 sec RI; failure)

DB Row Supported on Self
85lb DBs for 3 sets, 10 reps (60 sec RI)

Alternating Flat DB Press
85lb DBs for 3 sets, 10, 8, 5 reps (failures; 60 sec RI)

Alternating DB Hammer Curl
50lb DBs for 2 sets, 10 reps (60 sec RI; 2nd set had a RP at 8th rep)

Hise Shrugs
315lbs for 2 sets, 10 reps (30 sec RI)

HIIT..
Eliptical
5 min warm up
4 sets of lvl 10 for 30 sec @ 200+ strides, w/lvl 8 min 1 rests
4 sets of lvl 10 for 20 sec @ 200+ strides, w/lvl 8 1 min rests
5 min cool down

Static Stretched

Kind of a good day. Only cuz I got a good workout. Inclines were too heavy for 90 sec RIs? That means strength is really down.

I did DB Rows first this time with a 5lb increase. I upped the rests to compensate and good thing I did.

The alternating was a different story. I kept the intensity the same, but increased the reps and decreased the sets. Even though the rests were...the same(?), I was really winded. I shouldnt have quit at 8 on the 2nd set!!!

However, 3rd was indeed, fucked.

Curls. Yeah, the rests are up and you know why? Ill tell you why.. Its been frowned upon to add volume to arms cuz regular compounds should provide enough intensity. My arms have grown...but slower than they did when there was direct arm workouts. That being said, I am going to throw in an extra set here and there (50lb DBs killed me, but I really did just forget). Iam not going to do any...umm

Powerlifting Arm Specials, but as far as size is concerned, my arms need a little more involvement.

Hises were up. I dont know what was with me today, but I wanted to ramp up the intensity...Oh wait, I know why I wanted to...cuz I said I would last workout day!!!

AKIRA · 08-14-2007, 10:59 AM

Oh yeah..weight is just over 209lbs.

DOMS · 08-14-2007, 11:01 AM

Solid workout, Akira!

Maybe you should ass one (or two) supersets of EZ Bar Curls and Standing EZ Bar Triceps Extensions to your workout. That'll bust the shit out of your upper arms.

It'll only add about a minute or so (plus your RI) for a single set.

tallcall · 08-14-2007, 11:05 AM

I like to just superset lying triceps extensions and 21's using the EZ bars, it doesn't take much time.

AKIRA · 08-14-2007, 11:53 AM

Time isnt what the issue is..its growth. Right now though for the cut, supersetting isnt a bad idea though. Cant really grow during a cut...but I guess a pump never hurt.

AKIRA · 08-15-2007, 02:17 PM

Active Stretched

Warm ups..
Stability Ball Rollouts
Sets of 5 full Crunches w/5 lil crunches within each full crunch

DB Marching Lunge
30lb DBs for 2 sets, 10 steps
40lb DBs for 2 sets, 10 steps
60lb DBs for 4 sets, 12 steps (90 sec RI; total steps)

Bulgarian Squats
50lbs for 3 sets, 10 reps (45-60 sec RI)

Calf Press on Leg Press
2 plates one ach side for 2 sets, 8 reps
4 plates on each side for 4 sets, 6 reps (30 sec RI)

Treadmill for 18:10, 1 mile

Static Stretched

Holy shit...burn central today. Two exercises that scream for cardio and lactic acid. The lunges burned less than the bulgarians, but jesus, those bulgairans always catch up with me. Dbs were used for lunges, a weighted bar for the bulgarians.

Calfs were higher intensity.

I was too fucked for any sort of HIIT.

tallcall · 08-15-2007, 02:19 PM

Quote:

Originally Posted by AKIRA

Active Stretched

Warm ups..
Stability Ball Rollouts
Sets of 5 full Crunches w/5 lil crunches within each full crunch

DB Marching Lunge
30lb DBs for 2 sets, 10 steps
40lb DBs for 2 sets, 10 steps
60lb DBs for 4 sets, 12 steps (90 sec RI; total steps)

Bulgarian Squats
50lbs for 3 sets, 10 reps (45-60 sec RI)

Calf Press on Leg Press
2 plates one ach side for 2 sets, 8 reps
4 plates on each side for 4 sets, 6 reps (30 sec RI)

Treadmill for 18:10, 1 mile

Static Stretched

Holy shit...burn central today. Two exercises that scream for cardio and lactic acid. The lunges burned less than the bulgarians, but jesus, those bulgairans always catch up with me. Dbs were used for lunges, a weighted bar for the bulgarians.

Calfs were higher intensity.

I was too fucked for any sort of HIIT.

I will never do HIIT on a leg day! My poor legs can't handle that kind of advanced torture.

Triple Threat · 08-15-2007, 05:23 PM

Quote:

Originally Posted by DOMS

Maybe you should ass one (or two) supersets of EZ Bar Curls and Standing EZ Bar Triceps Extensions to your workout. That'll bust the shit out of your upper arms.

Is this a new technique of yours?

tallcall · 08-15-2007, 05:35 PM

Quote:

Originally Posted by Triple Threat

Is this a new technique of yours?

...ass...bust the shit out of your upper arms...

Guys, correct me if I'm wrong, but don't asses always "bust" shit?

Triple Threat · 08-15-2007, 05:48 PM

OK, that's a new one on me. Must be a generation gap thing.

Triple Threat · 08-15-2007, 05:49 PM

AKIRA, any update on your recent late-night altercation?

tallcall · 08-15-2007, 05:53 PM

Quote:

Originally Posted by Triple Threat

AKIRA, any update on your recent late-night altercation?

Yeah, is that why you're going to Gainesville? To get away from the man?

Kidding

AKIRA · 08-15-2007, 11:13 PM

Quote:

Originally Posted by Triple Threat

AKIRA, any update on your recent late-night altercation?

I got to go to court on monday for a "doc-it" (thats how she pronounced it). My arraignment is tomorrow and neither me nor my attorney needs to show, but we have to go to this "doc-it. Judge will ask if we're ready to pursure and supposedly no, we are not. The SA hasnt given my attorney the evidence that is running against me.

katt · 08-16-2007, 08:33 AM

I think I missed the whole story somewhere..

Triple Threat · 08-16-2007, 08:51 AM

Here (Who else got arrested last night?) is the thread.

ReproMan · 08-16-2007, 09:24 AM

Quote:

Originally Posted by AKIRA

I got to go to court on monday for a "doc-it" (thats how she pronounced it). My arraignment is tomorrow and neither me nor my attorney needs to show, but we have to go to this "doc-it. Judge will ask if we're ready to pursure and supposedly no, we are not. The SA hasnt given my attorney the evidence that is running against me.

Sounds like the charges are dropped to me.

AKIRA · 08-17-2007, 08:52 AM

Active Stretched

Warm ups..
Rope Crunch
Cable Woodchops (from up to down, then down to up)

Standing OH BB Press
The bar for 8 reps
65lbs for 6 reps
95lbs for 6 reps
155lbs for 4 sets, 6 reps (90 sec RI)

Weighted Wide & Neutral grip Pullups
25lbs for 4 sets, 6 reps (60 sec RI)

"Hammer Strength High Row" Alternating
2 plates on each side for 3 sets, 10 reps (30 sec RI)

Close Grip Bench Press
185lbs for 2 sets, 12 reps (45 sec RI; 2nd set had a RP at 10th rep)

HIIT
Treadmill
5 min warm up
3 sets of lvl 8.5 for 20 sec w/1 min lvl 3.5s inbetween
2 sets of lvl 9.0 for 20 sec w/1 min lvl 3.5s inbetween
5 min cool down

Static Stretched (still REALLY fucking sore from the lunges/bulgarians)

OHs were kinda light right? Well on the 4th set, I was fatiguing. It was breathing though. I repeatedly have trouble getting good breaths on OHs.

Pullups were more like chinups. I went up farther than usual..kinda naturally. I didnt mean to, it just happened.

Anyway, Wides came after Neutral. I normally do Wides first.

The machine had a better intensity than last time. I did them alternating, meaning one is pulled down..then as that side goes up, the other is pulled down simultaneously. Makes a difference vs. one down, then up, then the next side.

Close grips went up. I prolly coulda pushed through the 10th rep, but my fucking mind was all over the place.

Belive it or not, the HIIT was what relaxed me. It was still a little on the slow side, but 9.0 was fine. But I supposed a 200lb person sprinting away on a treadmill causes lots of shakes cuz the fucking emergency magnet came undone and stopped the treadmill at the very last seconds of the last sprint.

Today will be the last day of the ephedra (oh and I weighed 212lbs today out of nowhere?

). I am getting closer to move day..and my mother and brother are helping me move on a day that is a few days before school starts. Ya know whats causing the anxiety? Fear of being bored! What the fuck am I going to do those couple of days before school?! There are some things I can do, but they arent time consuming! Like unpack? 2 hours tops. Cook? Ugh, I know I KNOW! What the fuck is the big deal right? This is what troubles mental cases like me. The key is to keep busy when stress strikes, but with boredom on the horizon

I keep saying to myself: This is school. This is school. Not jail. Relax. No big deal. This will be better. Youll see.

ReproMan · 08-17-2007, 10:42 AM

Take your bike for a ride around campus. Check out where all of your classes are and all that bullshit. Do you have a gym up there yet? Go get signed up. You'll end up meeting people in the process. By the first week you'll already be getting invited to parties and shit.

Burner02 · 08-17-2007, 10:45 AM

Quote:

Originally Posted by AKIRA

Today will be the last day of the ephedra (oh and I weighed 212lbs today out of nowhere?

). I am getting closer to move day..and my mother and brother are helping me move on a day that is a few days before school starts. Ya know whats causing the anxiety? Fear of being bored! What the fuck am I going to do those couple of days before school?! There are some things I can do, but they arent time consuming! Like unpack? 2 hours tops. Cook? Ugh, I know I KNOW! What the fuck is the big deal right? This is what troubles mental cases like me. The key is to keep busy when stress strikes, but with boredom on the horizon

I keep saying to myself: This is school. This is school. Not jail. Relax. No big deal. This will be better. Youll see.

um....duh....cruise the sorority dorms...get to know what's around you?
c'mon, rookie!

For those of old folk..who are never gonna know what is't like to have hot, young college girls...getting drunk and...experimenting...we are gonna have to live vicariously thru you! Don't let us down! You can DO IT!

Witchblade · 08-17-2007, 05:29 PM

You're going to watch a good fucking movie.

tallcall · 08-17-2007, 06:23 PM

You have to film them (the parties and several of the people attending these parties) and upload the video on youtube for us. This is your mission should you choose to accept.

Malley · 08-17-2007, 07:36 PM

Whats going on sis?

AKIRA · 08-18-2007, 12:49 AM

Quote:

Originally Posted by Witchblade

You're going to watch a good fucking movie.

Best Post Ever

08-14-2007, 10:54 AM	#602
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	What a mess Active Stretched Warm ups.. Planks w/hip abduction Planks w/arm extended (out of breath?) Scarecrows Arm circles Incline BB Press The bar...looking for a new grip 135lbs for 8 reps 185lbs for 8 reps 225lbs for 6 reps 265lbs for 3 sets, 4,4,3 245lbs for 2 sets, 4 reps (90 sec RI; failure) DB Row Supported on Self 85lb DBs for 3 sets, 10 reps (60 sec RI) Alternating Flat DB Press 85lb DBs for 3 sets, 10, 8, 5 reps (failures; 60 sec RI) Alternating DB Hammer Curl 50lb DBs for 2 sets, 10 reps (60 sec RI; 2nd set had a RP at 8th rep) Hise Shrugs 315lbs for 2 sets, 10 reps (30 sec RI) HIIT.. Eliptical 5 min warm up 4 sets of lvl 10 for 30 sec @ 200+ strides, w/lvl 8 min 1 rests 4 sets of lvl 10 for 20 sec @ 200+ strides, w/lvl 8 1 min rests 5 min cool down Static Stretched Kind of a good day. Only cuz I got a good workout. Inclines were too heavy for 90 sec RIs? That means strength is really down. I did DB Rows first this time with a 5lb increase. I upped the rests to compensate and good thing I did. The alternating was a different story. I kept the intensity the same, but increased the reps and decreased the sets. Even though the rests were...the same(?), I was really winded. I shouldnt have quit at 8 on the 2nd set!!! However, 3rd was indeed, fucked. Curls. Yeah, the rests are up and you know why? Ill tell you why.. Its been frowned upon to add volume to arms cuz regular compounds should provide enough intensity. My arms have grown...but slower than they did when there was direct arm workouts. That being said, I am going to throw in an extra set here and there (50lb DBs killed me, but I really did just forget). Iam not going to do any...umm Powerlifting Arm Specials, but as far as size is concerned, my arms need a little more involvement. Hises were up. I dont know what was with me today, but I wanted to ramp up the intensity...Oh wait, I know why I wanted to...cuz I said I would last workout day!!!
	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

08-14-2007, 10:59 AM	#603
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Oh yeah..weight is just over 209lbs.
	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

08-14-2007, 11:01 AM	#604
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,514 Photos: 5	Solid workout, Akira! Maybe you should ass one (or two) supersets of EZ Bar Curls and Standing EZ Bar Triceps Extensions to your workout. That'll bust the shit out of your upper arms. It'll only add about a minute or so (plus your RI) for a single set.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

08-14-2007, 11:05 AM	#605
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,458 Blog Entries: 8	I like to just superset lying triceps extensions and 21's using the EZ bars, it doesn't take much time.
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

08-14-2007, 11:53 AM	#606
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Time isnt what the issue is..its growth. Right now though for the cut, supersetting isnt a bad idea though. Cant really grow during a cut...but I guess a pump never hurt.
	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

08-15-2007, 02:17 PM	#607
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Active Stretched Warm ups.. Stability Ball Rollouts Sets of 5 full Crunches w/5 lil crunches within each full crunch DB Marching Lunge 30lb DBs for 2 sets, 10 steps 40lb DBs for 2 sets, 10 steps 60lb DBs for 4 sets, 12 steps (90 sec RI; total steps) Bulgarian Squats 50lbs for 3 sets, 10 reps (45-60 sec RI) Calf Press on Leg Press 2 plates one ach side for 2 sets, 8 reps 4 plates on each side for 4 sets, 6 reps (30 sec RI) Treadmill for 18:10, 1 mile Static Stretched Holy shit...burn central today. Two exercises that scream for cardio and lactic acid. The lunges burned less than the bulgarians, but jesus, those bulgairans always catch up with me. Dbs were used for lunges, a weighted bar for the bulgarians. Calfs were higher intensity. I was too fucked for any sort of HIIT.
	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

08-15-2007, 05:48 PM	#611
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	OK, that's a new one on me. Must be a generation gap thing.

08-15-2007, 05:49 PM	#612
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	AKIRA, any update on your recent late-night altercation?

08-16-2007, 08:33 AM	#615
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	I think I missed the whole story somewhere..

08-16-2007, 08:51 AM	#616
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Here (Who else got arrested last night?) is the thread.

08-17-2007, 08:52 AM	#618
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Active Stretched Warm ups.. Rope Crunch Cable Woodchops (from up to down, then down to up) Standing OH BB Press The bar for 8 reps 65lbs for 6 reps 95lbs for 6 reps 155lbs for 4 sets, 6 reps (90 sec RI) Weighted Wide & Neutral grip Pullups 25lbs for 4 sets, 6 reps (60 sec RI) "Hammer Strength High Row" Alternating 2 plates on each side for 3 sets, 10 reps (30 sec RI) Close Grip Bench Press 185lbs for 2 sets, 12 reps (45 sec RI; 2nd set had a RP at 10th rep) HIIT Treadmill 5 min warm up 3 sets of lvl 8.5 for 20 sec w/1 min lvl 3.5s inbetween 2 sets of lvl 9.0 for 20 sec w/1 min lvl 3.5s inbetween 5 min cool down Static Stretched (still REALLY fucking sore from the lunges/bulgarians) OHs were kinda light right? Well on the 4th set, I was fatiguing. It was breathing though. I repeatedly have trouble getting good breaths on OHs. Pullups were more like chinups. I went up farther than usual..kinda naturally. I didnt mean to, it just happened. Anyway, Wides came after Neutral. I normally do Wides first. The machine had a better intensity than last time. I did them alternating, meaning one is pulled down..then as that side goes up, the other is pulled down simultaneously. Makes a difference vs. one down, then up, then the next side. Close grips went up. I prolly coulda pushed through the 10th rep, but my fucking mind was all over the place. Belive it or not, the HIIT was what relaxed me. It was still a little on the slow side, but 9.0 was fine. But I supposed a 200lb person sprinting away on a treadmill causes lots of shakes cuz the fucking emergency magnet came undone and stopped the treadmill at the very last seconds of the last sprint. Today will be the last day of the ephedra (oh and I weighed 212lbs today out of nowhere? ). I am getting closer to move day..and my mother and brother are helping me move on a day that is a few days before school starts. Ya know whats causing the anxiety? Fear of being bored! What the fuck am I going to do those couple of days before school?! There are some things I can do, but they arent time consuming! Like unpack? 2 hours tops. Cook? Ugh, I know I KNOW! What the fuck is the big deal right? This is what troubles mental cases like me. The key is to keep busy when stress strikes, but with boredom on the horizon I keep saying to myself: This is school. This is school. Not jail. Relax. No big deal. This will be better. Youll see.
	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

08-17-2007, 10:42 AM	#619
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,963	Take your bike for a ride around campus. Check out where all of your classes are and all that bullshit. Do you have a gym up there yet? Go get signed up. You'll end up meeting people in the process. By the first week you'll already be getting invited to parties and shit.

08-17-2007, 05:29 PM	#621
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,363 Photos: 2	You're going to watch a good fucking movie.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-17-2007, 06:23 PM	#622
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,458 Blog Entries: 8	You have to film them (the parties and several of the people attending these parties) and upload the video on youtube for us. This is your mission should you choose to accept.
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

08-17-2007, 07:36 PM	#623
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Whats going on sis?
	www.crossfit.com