K.i.s.s.

AKIRA · 08-30-2007, 05:04 PM

Active Stretched

Warm ups..
Bridges w/isometric hip extensions
Floor Bridges (on hands)
DB WoodChops
10lb Single Legged RDLs

RDLs
The bar for 8 reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 5 reps
275lbs for 4 reps
315lbs for 5 sets, 5, 5, 4, 4, 3 (90 sec RI; staggered grip)

Good Mornings
105lbs for 3 sets, 10 reps (60 sec RI)

Tried Glute-Hams...didnt know how to work it.

Seated Calf
1 plate on each side for 2 sets, 8 reps
1 plate + 25lbs on each side for 3 sets, 8 reps (30 sec RI)
1 plate on each side for 8 reps (no rest)

Static Stretched

I did the deads on a deadlift platform. I saw it was vacant throughout my stretches AND my warm up, but of course, by the time I walked up, some kid starting putting weight on. I asked him if I could deadlift with him and he said he was doing curls.

I just looked at him. "Ill..Ill go curl over here." IN THE SQUAT CAGE. Jesus, Ill discuss this later.

Anyway, the deads were tough. My reps are low cuz of my FUCKING GRIP.

X 10!!!!!! It was so packed in there, I didnt want to go get my straps and come back and see the fucker being used for forearm curls. (yes, I saw that on a bench today)

Good Mornings had to be done at the same station. I was far away from the mirror, so I hope my form was good.

Someone...no, Ill look it up. This glute ham machine..I couldnt figure out how to set up. I thought I had it right, but no way.

Calves were HARD! This machine knows how to attack that soleus!

AKIRA · 08-30-2007, 05:12 PM

Current Mood...

+

=

When I first came to this gym, I saw people doing planks and various stabilization workouts and I was kinda impressed.

However...

This was Bad Form Central Station. Holy mother of fucking christ, does ANYONE know how to use decent form?! Jesus, I hope to GOD that my GMs looked good. Ive got a herniated disk doing GMs and I am not in pain, so Id say I am good to go.

I saw...

Quarter Squats with knees bowing out
Quater Squats with 405lbs...going down only INCHES!!!!
Romanian Deadlifts with rounded backs
Convential deadlifts that wanted to be rows that looked like shrugs
Curls Curls Curls
Pullups with body momentum
Pullups that werent full ROM
185lb seated military press that went down to the very top of a guys head, then back up
Power Cleans with too much weight
The infamous rotating shrugs
Situps, Crunches, Side Crunches, Decline Crunches...all toomuch volume, all rounding their spine

I never...EVER...would tell someone how to use better form, but this was just nuts. These are STUDENTS. Have they any knowledge?! Ive seen bad forms before, its true. However, this was the palce these bad performers show up to practice how to make their form worse. It seriously was so painful to see the bowed out squats and the rounded deads.

Triple Threat · 08-30-2007, 06:23 PM

Quote:

Originally Posted by AKIRA

This was Bad Form Central Station. Holy mother of fucking christ, does ANYONE know how to use decent form?! Jesus, I hope to GOD that my GMs looked good. Ive got a herniated disk doing GMs and I am not in pain, so Id say I am good to go.

I saw...

Quarter Squats with knees bowing out
Quater Squats with 405lbs...going down only INCHES!!!!
Romanian Deadlifts with rounded backs
Convential deadlifts that wanted to be rows that looked like shrugs
Curls Curls Curls
Pullups with body momentum
Pullups that werent full ROM
185lb seated military press that went down to the very top of a guys head, then back up
Power Cleans with too much weight
The infamous rotating shrugs
Situps, Crunches, Side Crunches, Decline Crunches...all toomuch volume, all rounding their spine

The more I read posts like this, the more I think the problem is universal. Out of that list, I think I've seen them all except the power cleans, and that's because no one does power cleans.

You can't save the world, so don't try. Just use good form yourself and maybe some it will rub off on other people.

Never try to teach a pig to sing. It's a waste of your time and it annoys the pig.

Triple Threat · 08-30-2007, 06:25 PM

Oh, and before I forget, good going on the RDLs. That's some serious weight for that exercise.

tallcall · 08-30-2007, 08:23 PM

Quote:

Originally Posted by AKIRA

Current Mood...

+

=

When I first came to this gym, I saw people doing planks and various stabilization workouts and I was kinda impressed.

However...

This was Bad Form Central Station. Holy mother of fucking christ, does ANYONE know how to use decent form?! Jesus, I hope to GOD that my GMs looked good. Ive got a herniated disk doing GMs and I am not in pain, so Id say I am good to go.

I saw...

Quarter Squats with knees bowing out
Quater Squats with 405lbs...going down only INCHES!!!!
Romanian Deadlifts with rounded backs
Convential deadlifts that wanted to be rows that looked like shrugs
Curls Curls Curls
Pullups with body momentum
Pullups that werent full ROM
185lb seated military press that went down to the very top of a guys head, then back up
Power Cleans with too much weight
The infamous rotating shrugs
Situps, Crunches, Side Crunches, Decline Crunches...all toomuch volume, all rounding their spine

I never...EVER...would tell someone how to use better form, but this was just nuts. These are STUDENTS. Have they any knowledge?! Ive seen bad forms before, its true. However, this was the palce these bad performers show up to practice how to make their form worse. It seriously was so painful to see the bowed out squats and the rounded deads.

You should offer to train some of these people privately (make extra cash and help rid the world of these little buggers one by one)!

katt · 08-30-2007, 08:28 PM

Yeah, I can feel your pain about the idiots at the gym... we have this couple... religiously doing the same gawd damn routine every single freaking time... shoulders & chest....

Ok,, so they alternate.. the girl does the cable crossovers at freaking 90 degree angle... and the guy.. wholly jesus christ.. he does the lateral raises... starts bent over at least 90 degrees,, then swings it up to beyond parallel...

And they probably wonder why they don't grow... haha

AKIRA · 09-01-2007, 06:51 PM

To tell you the truth, seeing people with bad form has no effect on me whatsoever, so the eternal question is, why would/should I care? I cant answer it.

I guess its like someone driving a car with improper turn signals. Its so easy to remedy, yet it still annoys the shit out of others.

Little Wing · 09-01-2007, 08:43 PM

Quote:

Originally Posted by AKIRA

To tell you the truth, seeing people with bad form has no effect on me whatsoever, so the eternal question is, why would/should I care? I cant answer it.

I guess its like someone driving a car with improper turn signals. Its so easy to remedy, yet it still annoys the shit out of others.

if the gym has a bulletin board you could post something about proper form with links to sites like this. Exercise Database and Exercise Videos . if you speak up and say something some people are going to be grateful but a lot of douche bags will get offended. tough call.

AKIRA · 09-02-2007, 01:46 PM

Active Stretched

Warm ups..
Planks w/hip abduction
Oblique Crunches on ball
Crunches on floor, legs on ball
Scarecrows

Standing OH BB Press
The bar for 8 reps
95lbs for 2 sets, 6 reps
155lbs for 3 sets, 4 reps (60 sec RI)
165lbs for 3 sets, 4 reps (60 sec RI; failed on very last rep)

35lb Weighted Pullups
Wide Grip for 2 sets, 6 reps (60 sec RI)
Chin Ups (supinated, close grip) for 2 sets, 5, 3 reps (60 sec RI; there were more reps, but I cant remember. I used RPs)

Hammer Strength Alternating High Row
1 plate on each side for 3 sets, 12 reps (45 sec RI)

Close Grip Bench Press
185lbs for 6 reps
225lbs for 3 sets, 6, 6, 3 (45 sec RI)

DB Static Holds
105lb DBs for 4 sets, 30s, 23s, 20s, 14s (30 sec RI)

HIIT
Eliptical (a better one!)
5 min warm up
5 sets of lvl 8 for 20 sec sprints
5 min cool down
Total: 17 min

Static Stretched

Not much to say. Everything was good, solid and expected.

Pretty good numbers considering that I threw up in the middle of the night.

I guess Friday's Flat Iron didnt do well with me. Or drinking OJ when I got home from drinking...

AKIRA · 09-02-2007, 01:53 PM

Wanna hear about a small world?

I ran into AmanDUH at Fridays. AmanDUH was a girl I fucked years ago that said she was going to go to UF. Well, shes still here and I cant believe I bumped into her. I drank with her and her friend Misty, follwed them to the ale house, had some drinks with them there, then followed them to "natasha's house" to play beer pong. Pretty fun night. Got both the girls numbers.

I always liked AmanDUH. She lost some weight and believe it or not I was a lil disappointed. Repro, picture a body like Danielle's but 2-3 sizes smaller. She had a great ass that stuck out like Danielles too, just smaller. Welp, thats gone! Anyway, she stopped seeing me cuz she thought all I ever wanted to do was fuck. Its true, but I did want to keep seeing her. I mean, I did like her! It wasnt the sex, she was just one of those girls that I had an instant attraction to and I always wanted to spend time with her. Its tough to describe.

In any case, our schedules only matched late at night...sooooo what is there to do late at night? However, she was a big burn out. Always fucking high and I never liked that. Her friend Misty said she was still like that.

Either way, it was nice to run into her, but Id rather spend time with some new folk. I am not pretending to be picky here, I will see them again (Misty was ugly), but living in a new college town and fucking some pussy from the past? Eh...

I would like to fuck her again though.

Stewart20 · 09-02-2007, 02:06 PM

Quote:

Originally Posted by AKIRA

Wanna hear about a small world?

I ran into AmanDUH at Fridays. AmanDUH was a girl I fucked years ago that said she was going to go to UF. Well, shes still here and I cant believe I bumped into her. I drank with her and her friend Misty, follwed them to the ale house, had some drinks with them there, then followed them to "natasha's house" to play beer pong. Pretty fun night. Got both the girls numbers.

I always liked AmanDUH. She lost some weight and believe it or not I was a lil disappointed. Repro, picture a body like Danielle's but 2-3 sizes smaller. She had a great ass that stuck out like Danielles too, just smaller. Welp, thats gone! Anyway, she stopped seeing me cuz she thought all I ever wanted to do was fuck. Its true, but I did want to keep seeing her. I mean, I did like her! It wasnt the sex, she was just one of those girls that I had an instant attraction to and I always wanted to spend time with her. Its tough to describe.

In any case, our schedules only matched late at night...sooooo what is there to do late at night? However, she was a big burn out. Always fucking high and I never liked that. Her friend Misty said she was still like that.

Either way, it was nice to run into her, but Id rather spend time with some new folk. I am not pretending to be picky here, I will see them again (Misty was ugly), but living in a new college town and fucking some pussy from the past? Eh...

I would like to fuck her again though.

so, whats the problem? Fuck her and keep looking for new ones to bang, at least you will be getting some in the meantime, nothing wrong with that.

I used to have an ex that would still have sex with me from time to time, even though she knew quite well I was screwing other girls at the same time. You know, it was nice when i had nothing to do to give her a call and have some beer and have some sex.

Of course it gets boring after a while, but then again, after a nice long dry spell, it was nice to have her come over.

AKIRA · 09-02-2007, 04:15 PM

Considering the fact that we were discussing why we stopped seeing each other back then last night, I doubt shed just jump back in the sack considering the allegations. I think shes seeing someone too..she did say she was "dating" someone, but some people consider that formally "going out" and some think of it as...dating.

Ill keep everyone updated like the gentleman you know me to be.

Triple Threat · 09-02-2007, 07:48 PM

I agree with Stew. Keep her around for booty calls.

tallcall · 09-02-2007, 07:52 PM

Yeah man, you may as well use her for a little while (for old times sake

)

Witchblade · 09-03-2007, 10:41 AM

At least they try in your gym. There are 3 people in my gym that deadlift at all, myself included. In fact, about 75% doesn't train their legs.

tallcall · 09-03-2007, 12:32 PM

My trainer told me once that you can never work your chest between 5 pm and 9 pm Monday through Friday, but you can come in anytime to do a leg workout because not one person there will do any leg exercises!

I just think it's sad, I've added a lot of speed by incorporating the leg workouts and HIIT cardio (I know I'm much better for it).

Hey, if they don't want to listen to reason, you can't force them (that old horse and water line comes to my mind here).

AKIRA · 09-03-2007, 06:40 PM

Quote:

Originally Posted by Witchblade

At least they try in your gym. There are 3 people in my gym that deadlift at all, myself included. In fact, about 75% doesn't train their legs.

I am going to say, however, that its better to not do deadlifts at all than to do them with terrible form.

AKIRA · 09-04-2007, 10:55 AM

Active Stretched

Warm ups..
Bridges w/shoulders & back on ball & feet on BOSU
Same thing but w/hip extention (pretty tough)
Crunches in same position
Single Legged Squats

DB Marching Lunges
35lb DBs for 2 steps, 6 steps each (out of breath???)
65lb DBs for 4 sets, 6 steps each (~90 sec RI; failed at 10th step on 4th set)

ATG Squats
185lbs for 3 sets, 8 reps (60 sec RI)

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

HIIT
Eliptical
5 min warm up
7 sets of lvl 8-9 20 sec springs, w/1 minute lvl 6 in between
5 min cool down

Total Time 19 min
HR 180-190

Static Stretched

Who knew what the fuck was going on today. I was so out of breath! However, I did fight through it during the lunges and I ended up failing cuz of lack of strength. Core strength fatigued too.

Because of my performance and NEVER seeing a person doing a correct squat, I decided to show off a bit. (with 185lbs?

) Whats funny is when I started, a kid next to me was going down pretty far. Not that far though, but good enough..about quad parallel. His heels were coming off the ground though. Oh! Back to me! I was fucking wasted. I had to take a few RPs here and there. Doing lunges before these was a definite change. I was so screwed, I decided to go straight to calves when I was done.

HIIT always wakes me up. Its weird, the 1st 2 sets make me wanna quit, but I end up getting more energy the more I press on. For example, I was aiming for 6 sets.

I wish I could do HIIT on the treadmill but Ive got shin splints again! I think its cuz of my work. I am on my feet ALL day at this job, plus Ive got to upstairs once an hour. Not much I know, but on my first day (what I suppose fucked my shins up), I was going down the stairs in haste, slamming my feet on every step or should I say every 2 steps since I was skipping a step)

goob · 09-04-2007, 03:09 PM

Good heartrate for HIIT. You obviously went for it. Good job.
I hear you on the treadmill call, I could'nt, and don't want to imagine trying it on a elliptical!

AKIRA · 09-04-2007, 06:13 PM

Its my shins...if anything Id love to do it outside. Shit, everyone jogs around here. I feel sorta left out.

katt · 09-04-2007, 08:45 PM

for what it's worth...... I don't jog.......

Nice workout A

soxmuscle · 09-04-2007, 10:36 PM

All that in 19 minutes?

Akira, akira, akira... I can see yo body movin'; It's a Shakira cover.

AKIRA · 09-05-2007, 02:43 PM

The HIIT was just 19 minutes. I feel so odd doing it on the eliptical. Ill bet a few people thought during my first set "hah! that asshole tried to show off and he couldnt even last a minute. what the fuck does he think he is, some sort of..heyyy, hes doing it again?"

soxmuscle · 09-05-2007, 07:09 PM

I always think the same thing, especially because people are watching me, but in the large scheme of things... who cares?

08-30-2007, 05:04 PM	#661
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Active Stretched Warm ups.. Bridges w/isometric hip extensions Floor Bridges (on hands) DB WoodChops 10lb Single Legged RDLs RDLs The bar for 8 reps 135lbs for 6 reps 185lbs for 6 reps 225lbs for 5 reps 275lbs for 4 reps 315lbs for 5 sets, 5, 5, 4, 4, 3 (90 sec RI; staggered grip) Good Mornings 105lbs for 3 sets, 10 reps (60 sec RI) Tried Glute-Hams...didnt know how to work it. Seated Calf 1 plate on each side for 2 sets, 8 reps 1 plate + 25lbs on each side for 3 sets, 8 reps (30 sec RI) 1 plate on each side for 8 reps (no rest) Static Stretched I did the deads on a deadlift platform. I saw it was vacant throughout my stretches AND my warm up, but of course, by the time I walked up, some kid starting putting weight on. I asked him if I could deadlift with him and he said he was doing curls. I just looked at him. "Ill..Ill go curl over here." IN THE SQUAT CAGE. Jesus, Ill discuss this later. Anyway, the deads were tough. My reps are low cuz of my FUCKING GRIP. X 10!!!!!! It was so packed in there, I didnt want to go get my straps and come back and see the fucker being used for forearm curls. (yes, I saw that on a bench today) Good Mornings had to be done at the same station. I was far away from the mirror, so I hope my form was good. Someone...no, Ill look it up. This glute ham machine..I couldnt figure out how to set up. I thought I had it right, but no way. Calves were HARD! This machine knows how to attack that soleus!
	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

08-30-2007, 05:12 PM	#662
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Current Mood... + = When I first came to this gym, I saw people doing planks and various stabilization workouts and I was kinda impressed. However... This was Bad Form Central Station. Holy mother of fucking christ, does ANYONE know how to use decent form?! Jesus, I hope to GOD that my GMs looked good. Ive got a herniated disk doing GMs and I am not in pain, so Id say I am good to go. I saw... Quarter Squats with knees bowing out Quater Squats with 405lbs...going down only INCHES!!!! Romanian Deadlifts with rounded backs Convential deadlifts that wanted to be rows that looked like shrugs Curls Curls Curls Pullups with body momentum Pullups that werent full ROM 185lb seated military press that went down to the very top of a guys head, then back up Power Cleans with too much weight The infamous rotating shrugs Situps, Crunches, Side Crunches, Decline Crunches...all toomuch volume, all rounding their spine I never...EVER...would tell someone how to use better form, but this was just nuts. These are STUDENTS. Have they any knowledge?! Ive seen bad forms before, its true. However, this was the palce these bad performers show up to practice how to make their form worse. It seriously was so painful to see the bowed out squats and the rounded deads.
	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

09-01-2007, 06:51 PM	#667
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	To tell you the truth, seeing people with bad form has no effect on me whatsoever, so the eternal question is, why would/should I care? I cant answer it. I guess its like someone driving a car with improper turn signals. Its so easy to remedy, yet it still annoys the shit out of others.
	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

09-02-2007, 01:46 PM	#669
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Active Stretched Warm ups.. Planks w/hip abduction Oblique Crunches on ball Crunches on floor, legs on ball Scarecrows Standing OH BB Press The bar for 8 reps 95lbs for 2 sets, 6 reps 155lbs for 3 sets, 4 reps (60 sec RI) 165lbs for 3 sets, 4 reps (60 sec RI; failed on very last rep) 35lb Weighted Pullups Wide Grip for 2 sets, 6 reps (60 sec RI) Chin Ups (supinated, close grip) for 2 sets, 5, 3 reps (60 sec RI; there were more reps, but I cant remember. I used RPs) Hammer Strength Alternating High Row 1 plate on each side for 3 sets, 12 reps (45 sec RI) Close Grip Bench Press 185lbs for 6 reps 225lbs for 3 sets, 6, 6, 3 (45 sec RI) DB Static Holds 105lb DBs for 4 sets, 30s, 23s, 20s, 14s (30 sec RI) HIIT Eliptical (a better one!) 5 min warm up 5 sets of lvl 8 for 20 sec sprints 5 min cool down Total: 17 min Static Stretched Not much to say. Everything was good, solid and expected. Pretty good numbers considering that I threw up in the middle of the night. I guess Friday's Flat Iron didnt do well with me. Or drinking OJ when I got home from drinking...
	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

09-02-2007, 01:53 PM	#670
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Wanna hear about a small world? I ran into AmanDUH at Fridays. AmanDUH was a girl I fucked years ago that said she was going to go to UF. Well, shes still here and I cant believe I bumped into her. I drank with her and her friend Misty, follwed them to the ale house, had some drinks with them there, then followed them to "natasha's house" to play beer pong. Pretty fun night. Got both the girls numbers. I always liked AmanDUH. She lost some weight and believe it or not I was a lil disappointed. Repro, picture a body like Danielle's but 2-3 sizes smaller. She had a great ass that stuck out like Danielles too, just smaller. Welp, thats gone! Anyway, she stopped seeing me cuz she thought all I ever wanted to do was fuck. Its true, but I did want to keep seeing her. I mean, I did like her! It wasnt the sex, she was just one of those girls that I had an instant attraction to and I always wanted to spend time with her. Its tough to describe. In any case, our schedules only matched late at night...sooooo what is there to do late at night? However, she was a big burn out. Always fucking high and I never liked that. Her friend Misty said she was still like that. Either way, it was nice to run into her, but Id rather spend time with some new folk. I am not pretending to be picky here, I will see them again (Misty was ugly), but living in a new college town and fucking some pussy from the past? Eh... I would like to fuck her again 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

08-30-2007, 06:25 PM	#664
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: 4	Oh, and before I forget, good going on the RDLs. That's some serious weight for that exercise.

08-30-2007, 08:28 PM	#666
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,050 Photos: 37	Yeah, I can feel your pain about the idiots at the gym... we have this couple... religiously doing the same gawd damn routine every single freaking time... shoulders & chest.... Ok,, so they alternate.. the girl does the cable crossovers at freaking 90 degree angle... and the guy.. wholly jesus christ.. he does the lateral raises... starts bent over at least 90 degrees,, then swings it up to beyond parallel... And they probably wonder why they don't grow... haha

09-02-2007, 04:15 PM	#672
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Considering the fact that we were discussing why we stopped seeing each other back then last night, I doubt shed just jump back in the sack considering the allegations. I think shes seeing someone too..she did say she was "dating" someone, but some people consider that formally "going out" and some think of it as...dating. Ill keep everyone updated like the gentleman you know me to be.
	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

09-02-2007, 07:48 PM	#673
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: 4	I agree with Stew. Keep her around for booty calls.

09-02-2007, 07:52 PM	#674
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,370 Blog Entries: 8	Yeah man, you may as well use her for a little while (for old times sake )
	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

09-03-2007, 10:41 AM	#675
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,278 Photos: 2	At least they try in your gym. There are 3 people in my gym that deadlift at all, myself included. In fact, about 75% doesn't train their legs.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

09-03-2007, 12:32 PM	#676
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,370 Blog Entries: 8	My trainer told me once that you can never work your chest between 5 pm and 9 pm Monday through Friday, but you can come in anytime to do a leg workout because not one person there will do any leg exercises! I just think it's sad, I've added a lot of speed by incorporating the leg workouts and HIIT cardio (I know I'm much better for it). Hey, if they don't want to listen to reason, you can't force them (that old horse and water line comes to my mind here).
	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

09-04-2007, 10:55 AM	#678
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Active Stretched Warm ups.. Bridges w/shoulders & back on ball & feet on BOSU Same thing but w/hip extention (pretty tough) Crunches in same position Single Legged Squats DB Marching Lunges 35lb DBs for 2 steps, 6 steps each (out of breath???) 65lb DBs for 4 sets, 6 steps each (~90 sec RI; failed at 10th step on 4th set) ATG Squats 185lbs for 3 sets, 8 reps (60 sec RI) Calf Press 2 plates on each side for 8 reps 4 plates on each side for 4 sets, 6 reps (30 sec RI) HIIT Eliptical 5 min warm up 7 sets of lvl 8-9 20 sec springs, w/1 minute lvl 6 in between 5 min cool down Total Time 19 min HR 180-190 Static Stretched Who knew what the fuck was going on today. I was so out of breath! However, I did fight through it during the lunges and I ended up failing cuz of lack of strength. Core strength fatigued too. Because of my performance and NEVER seeing a person doing a correct squat, I decided to show off a bit. (with 185lbs? ) Whats funny is when I started, a kid next to me was going down pretty far. Not that far though, but good enough..about quad parallel. His heels were coming off the ground though. Oh! Back to me! I was fucking wasted. I had to take a few RPs here and there. Doing lunges before these was a definite change. I was so screwed, I decided to go straight to calves when I was done. HIIT always wakes me up. Its weird, the 1st 2 sets make me wanna quit, but I end up getting more energy the more I press on. For example, I was aiming for 6 sets. I wish I could do HIIT on the treadmill but Ive got shin splints again! I think its cuz of my work. I am on my feet ALL day at this job, plus Ive got to upstairs once an hour. Not much I know, but on my first day (what I suppose fucked my shins up), I was going down the stairs in haste, slamming my feet on every step or should I say every 2 steps since I was skipping a step)
	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

09-04-2007, 03:09 PM	#679
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Good heartrate for HIIT. You obviously went for it. Good job. I hear you on the treadmill call, I could'nt, and don't want to imagine trying it on a elliptical!

09-04-2007, 06:13 PM	#680
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	Its my shins...if anything Id love to do it outside. Shit, everyone jogs around here. I feel sorta left out.
	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

09-04-2007, 08:45 PM	#681
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,050 Photos: 37	for what it's worth...... I don't jog....... Nice workout A

09-04-2007, 10:36 PM	#682
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,123 Photos: 10	All that in 19 minutes? Akira, akira, akira... I can see yo body movin'; It's a Shakira cover.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

09-05-2007, 02:43 PM	#683
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,649 Photos: 3	The HIIT was just 19 minutes. I feel so odd doing it on the eliptical. Ill bet a few people thought during my first set "hah! that asshole tried to show off and he couldnt even last a minute. what the fuck does he think he is, some sort of..heyyy, hes doing it again?"
	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

09-05-2007, 07:09 PM	#684
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,123 Photos: 10	I always think the same thing, especially because people are watching me, but in the large scheme of things... who cares?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches