K.i.s.s.

Malley · 10-07-2007, 09:44 AM

I think you are overanalyzing it. From people who look outside in they probably think you have the best body of anyone they know. But we are always hardest on ourselves arent we!?

AKIRA · 10-07-2007, 09:49 AM

Like a couple of school girls.. heh.

I was told that I was huge the other day at Fridays..well, i wasnt told, but the guy said it to my date (in a joking, non-homosexual way). I was also told that when I joined these Acting classes people were "afraid" of me and that they were "intimidated" by me. Granted, they arent exactly the gladiators of UF, but I cant see this when I look at me.

However, I have an overanalytical nature. It causes me to be argumentative as I always question shit, thus never enjoying myself. That night I saw a sixer, I felt pleased.

Remember, I am only cutting for the sole principle of saying I can do it. Vain as it may be, it has its place here.

Malley · 10-07-2007, 09:55 AM

Well best of luck. Cutting sucks!

AKIRA · 10-08-2007, 05:40 PM

Active Stretched

Warm ups..
Rope Crunches
Rope Oblique crunches
Single Legged Squats

ATG Squats
The bar for 6 reps
95lbs for 6 reps
135lbs for 6 reps
185lbs for 5 reps
225lbs for 5 reps (mmmm, fuck it!)
275lbs for 4 sets, 5, 5, 4, 4 (90 sec RI; failed)

Marching DB Lunges
30lb DBs for 3 sets, 10 steps (< 2min RI; 3rd set had a RP at 10 & 18)

Unilateral Leg Press
3 plates on each side for 2 sets, 12 reps (30 sec RI)

Static Stretched

Welp! Some numbers went down. I didnt really 'fail,' I gave up. Good thing too, cuz that last rep was wobbly. Fucking right side was lower than the left.

I went down in Lunges cuz my legs were fucked. This seemed easy at first. ...but it always does.

Because of my weak lunges, I decided to stick with moderate intensity with the horizontal, unilateral leg presses.

Skipped calves & cardio cuz of time.

After school today, I was studying my Bones, muscles, joints in the study lab. This is a great place to meet girls Id say. I met some girl named Kelly last time. We had instant chemistry, but I wanted to flirt more before I asked her out. Sadly, she wasnt there this time, but Lauren was! She was much hotter, but she was dull as shit. Shes a bartender at a nearby club that I havent checked, so maybe I can get hooked up and maybe she will be more lively, so we can hook up!

goob · 10-09-2007, 09:33 AM

Get Lauren to assist you in you're workouts....

.....sex is the best cardio....

**Gazhole** · 10-09-2007, 09:44 AM

I do the same thing as you, AKIRA. I totally over-criticise myself. Ive lost quite a bit of weight on time off, so automatically now i am looking at myself and thinking "tiny...", wheras most people still refer to me as "hyooge".

My girlfriend insists that im still TOO big...i dunno.

We all have some sort of mild dysmorphia i think, cos i cant see the "hyoogeness" at all.

*shrugs*

Good luck cutting though, your training still looks solid

AKIRA · 10-09-2007, 11:26 AM

Thanks for the feedback...Ive got some gallery pics snow by the way. *Way Before* and After

AKIRA · 10-09-2007, 11:34 AM

Active Stretched

Warm ups..
Planks w/ various abducting appendages (well, all of them)
Planks with contralateral exteding appendages
Pushup into Crabs? (push up position, then you crawl your hands out horizontally)
Push ups on Stability ball

Flat Barbell Bench
95lbs for 6 reps
135lbs for 6 reps
185lbs for 5 reps
225lbs for 5 sets, 5 reps (45 sec RI)

T-bar Row, Neutral Grip
1 plate for 6 reps
2 plates for 6 reps
4 plates for 5 sets, 5 reps (45 sec RI)

Alternating Incline DB Press
75lb DBs for 2 sets, 10 reps (30 sec RI)

DB Row Supported on Self
75lb DBs for 2 sets, 10 reps (30 sec RI)

Standing Alternating DB Curls
40lb DBs for 2 sets, 8 reps (30 sec RI)

HIIT, Eliptical
5 min warm up
6 sets of 25 sec sprints, w/1 minute moderates in between
5 min cool down

Static Stretched

Nice to have barbells back. Never did this volume setup with the low RIs. Ive done it for legs, but never for bench. I guess cuz I always wanted numbers instead of anything else.

Little fatiguing, but I can go up slightly.

T-bar rows were kinda heavy. Woooooo, I was cautious pulling that shit up into position!

Incline DBs were too heavy. I was fatigued on my 2nd set, which is why I never saw 3 sets.

DB Rows were too light! But I had to stay balanced.

Curls were too heavy also. I wasted 3 sets and more reps. Ah well.

AKIRA · 10-12-2007, 08:37 AM

Active Stretched

Warm ups..
Marching Bridges w/feet on ball
Floor Bridges on hands
Oblique Crunches w/legs on ball (sucked)
Oblique Crunches ON ball (better)
Single Legged RDLs 20lbs then 30lbs

DB RDLs
55lb DBs for 6 reps
75lb DBs for 6 reps
90lb DBs for 5 reps?
130lb DBs for 4 sets, 6 reps (90 sec RI; strapped

)

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

Glute-Ham Raise
BW for 2 sets, 10 reps (45 sec RI)

Pyramid Standing Calf Raises
80lbs then 120lbs then 140lbs then 180lbs, 8 reps each (<30 sec RI)

HIIT, Eliptical
5 min warm up
8 sets of 30 sec sprints w/1 minute in between
5 min cool down
Total time: 23min HR: 160?

Static Stretched

My Single legged RDLs were a lil off today, but I figured they would due to tightness.
But by the time I got to the DB RDLs, I was fine. I stood in front of a mirror this time to make sure my knees arent bowing and such. I did fatigue at the end, so it was a good workout.

Good Mornings were lighter..and good thing too. I was trying to keep my knees straight, but man its hard. The RDLs really got me.

Glutes were what proved I was finished. I still had some pain in my quads, not sure how to cope with this. However, I was planning on doing 12 reps, but jesus, I was finished!

Searching for the right intensity with calves got tedious, so I just made the workout into a pyramid. Calves bore me. Along with abs, some arms, etc, so maybe some of the special workouts can work here, like drop sets, negatives..

My cardio was great today. One of the good things of having extra time! I put the intensity lower, but increased the sprint time along with the sets. It really didnt wind me that much. Guess I am getting better?

AKIRA · 10-16-2007, 10:29 AM

Active Stretched

Warm ups..
90 sec Planks
Planks w/abducted appendages, each were 10 sec for ALL of them
Planks on Ball
Scarecrows
L Pullups

Wide Grip Weighted Pull ups
35lbs for 2 sets, 6 reps
Same thing for 2 sets, 6, 3.5 reps (45 sec RI; the 3rd set's 6 reps were flawed)

Standing OH BB Press
The bar for 6 reps
95lbs for 2 sets, 6 reps
145lbs for 3 sets, 6 reps
Same thing for 3 reps (45 sec RI; failed)

Supinated Chin Ups
BW for 3 sets, 8 reps (30 sec RI)

Seated OH DB Press
50lb DBs for 3 sets, 8 reps (30 sec RI)

Cable Rope curls (100lbs)
~supersetted with~
Cable Pushdowns (120lbs)
For 3 sets, 12 reps (30 sec RI)

Fat Bar Static Holds
185lbs for 3 sets, 27s, 24s, 20s

Static Stretched

Today sucked.

I went home for the weekend and took that weekend off from training and dieting. In all actuality, I didnt eat all that much. I drank though...and this is living proof of what it does. For instance..

Where the fuck was I during the pullups?

I was SWINGING! I cant remember the last time I swung during pullups. Needless to say, it fucked me all up. Id say this week's failure was worse than last week's.

OHs were ok to fail on cuz I went up slightly. I was really just out of breath. The seated OHs were really easy. Perhaps I did them alternatively last time?

At least the chinups were done with the correct rest intervals.

I supersetted arms to add spice to arm workouts. Not bad.

Fat bar holds are JUST starting, so lets watch and see when I can get into 30 sec, eh?

goob · 10-16-2007, 10:37 AM

Fuck it man, don't sweat it, workout looks good to me.

You got to cut loose anyway, I always undereat before a drinking session too, cuz of all the extra cals you will intake from the alcohol.

Witchblade · 10-16-2007, 10:39 AM

Quote:

Originally Posted by Double D

I think you are overanalyzing it. From people who look outside in they probably think you have the best body of anyone they know. But we are always hardest on ourselves arent we!?

I'd go as far as to say there is no way we can objectively assess our own bodies. Introspection has its regular flaws, but in bodybuilding they reach a whole new level. I also think most bodybuilders are suffering, to a certain degree, from 'bignorexia'.

AKIRA · 10-19-2007, 05:04 PM

Active Stretched..

Warm ups..
Ab rollouts on ball
Pendulums
Single Legged Squats

ATG Squats
The bar for 6 reps
185lbs for 5 reps
225lbs for 5 reps
275lbs for 5 sets, 5 reps (90 sec RI; after 2nd set, I talked for over 2 min about the proper way to squat, so the next 3 sets had fresh starts)

Unilateral Leg Press
3 plates + 25lbs on each side for 4 sets, 10 reps (45 sec RI)

Standing Calf Raise
110lbs for 8 reps
150lbs for 8 reps
~Started Drop Set~
200lbs for 8 reps
180lbs for 5 reps
160lbs for 4 reps
140lbs for 4 reps
120lbs for 3.5 reps

Static Stretched

Damn! I want more time!

Squats were about the same from last week. I was tiring fast. This kid behind me was doing 185lb above parallel squats. He was in bad shape. Heels coming up, knees bowing in, head looking straight up, not going to a proper depth. Anyway, telling him what he should focus on (flexibility) took up maybe 5 min. Even then, the 3rd-4th sets were tough. I wanted to quit at 4 reps.

Skipped Lunges and went to Unilateral presses. Good burn.

Same with calves..

tallcall · 10-19-2007, 06:09 PM

Looks like it was a fun workout!

Did that kid take your advice?

AKIRA · 10-19-2007, 08:29 PM

Who knows. I told him that next time I see him in there to give me some feedback.

With that kind of form, he should be doing BW squats before adding weight to his back, muchless 185lbs!

tallcall · 10-20-2007, 01:12 AM

Quote:

Originally Posted by AKIRA

Who knows. I told him that next time I see him in there to give me some feedback.

With that kind of form, he should be doing BW squats before adding weight to his back, muchless 185lbs!

It's such a thankless job, but someone has to do it.

AKIRA · 10-22-2007, 04:52 PM

No Stretches today

Warm ups..
Push ups on Stability ball
Oblique Crunches w/legs on ball
Scarecrows
DB Woodchops

Flat Barbell Bench Press
135lbs for 5 reps
185lbs for 5 reps
235lbs for 5 sets, 5 reps (45 sec RI)

T-bar Row, Neutral Grip
1 plate for 5 reps
2 plates for 5 reps
3 plates for 5 reps
4 plates + 10lbs for 5 sets, 5 reps (45 sec RI)

Alternating Incline DB Press
70lb DBs for 3 sets, 10 reps (30 sec RI; failed on 3rd set at 4th rep, RPed, got 3 more)

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

Alternating DB Curls (pyramid)
30lbs for 6 reps
35lbs for 6 reps
40lbs for 6 reps
45lbs for 4 reps
25lbs for 6 reps (30 sec RI)

HIIT, Eliptical
5 min warm up
5 sets of lvl 6 sprints for 30 sec w/1min in between
5 min cool down

Total time 17 min

Calories were way down today before my workout. I was surprised with the level of motivation I had considering I had a depressing day at school.

Bench can go up!

T-bars...

I dont know. With my back and this setup...fuck I better just keep this weight.

Inclines went down and it still burnt me out.

DB Rows were easy, but man did I get winded.

Curls were fucked around with cuz I thought my arms looked Fab-U-Lous.

My cardio was really tiring, prolly from the Rows. Anyway, I was done.

tallcall · 10-22-2007, 05:25 PM

Quote:

Originally Posted by AKIRA

No Stretches today

Warm ups..
Push ups on Stability ball
Oblique Crunches w/legs on ball
Scarecrows
DB Woodchops

Flat Barbell Bench Press
135lbs for 5 reps
185lbs for 5 reps
235lbs for 5 sets, 5 reps (45 sec RI)

T-bar Row, Neutral Grip
1 plate for 5 reps
2 plates for 5 reps
3 plates for 5 reps
4 plates + 10lbs for 5 sets, 5 reps (45 sec RI)

Alternating Incline DB Press
70lb DBs for 3 sets, 10 reps (30 sec RI; failed on 3rd set at 4th rep, RPed, got 3 more)

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

Alternating DB Curls (pyramid)
30lbs for 6 reps
35lbs for 6 reps
40lbs for 6 reps
45lbs for 4 reps
25lbs for 6 reps (30 sec RI)

HIIT, Eliptical
5 min warm up
5 sets of lvl 6 sprints for 30 sec w/1min in between
5 min cool down

Total time 17 min

Calories were way down today before my workout. I was surprised with the level of motivation I had considering I had a depressing day at school.

Bench can go up!

T-bars...

I dont know. With my back and this setup...fuck I better just keep this weight.

Inclines went down and it still burnt me out.

DB Rows were easy, but man did I get winded.

Curls were fucked around with cuz I thought my arms looked Fab-U-Lous.

My cardio was really tiring, prolly from the Rows. Anyway, I was done.

I would be spent too after that.

Are you enjoying those HIIT sessions?

AKIRA · 10-22-2007, 05:26 PM

I know Repro will love this, if hes still here...

Today I met with my Acting teacher for an evaluation. He was displeased about some paperwork not handed in (

I know what he said in class and that certain papers were OPTIONAL, but that isnt what bothered me) He then asked me why I didnt make the BFAs.

For those who dont know, there are BAs and BFAs (Bachelors in Arts & Bachelors in Fine Arts). I had to do an audition to get into the BFA division(?), but I didnt make it. Instead I got BA. It seems to me BFAs have more work to do anyway, so fuck it yes?

Anyway, I told him, yeah, I thought I didnt get in cuz of the pieces I used for auditioning. He told me no, that wasnt it. Now I am extremely interested and asked him if he remembered me. He said yes, you threw a chair or something? I said, yeah, well, no I tossed it.

He then proceeded to tell me that it was too real. TOO REAL. Imagine that. He thought I may be an "uncontrollable actor." "We have students here that go psycho, plus we didnt know you." I was baffled! I then responded with "how could this be? I disagree with you." He then started in about how scary I was. THAT WAS THE PART! THAT WAS THE CHARACTER!

He then goes into the whole thing about not knowing me at the time. So I said "so I should hold back when I dont know the directors and go all out when I do? Is this bizzaro world?" He chuckled, I didnt.

So basically, I was too convincing in my audition to get into a finer part of the schools program. Fuck that.

tallcall · 10-22-2007, 05:38 PM

Quote:

Originally Posted by AKIRA

I know Repro will love this, if hes still here...

Today I met with my Acting teacher for an evaluation. He was displeased about some paperwork not handed in (

I know what he said in class and that certain papers were OPTIONAL, but that isnt what bothered me) He then asked me why I didnt make the BFAs.

For those who dont know, there are BAs and BFAs (Bachelors in Arts & Bachelors in Fine Arts). I had to do an audition to get into the BFA division(?), but I didnt make it. Instead I got BA. It seems to me BFAs have more work to do anyway, so fuck it yes?

Anyway, I told him, yeah, I thought I didnt get in cuz of the pieces I used for auditioning. He told me no, that wasnt it. Now I am extremely interested and asked him if he remembered me. He said yes, you threw a chair or something? I said, yeah, well, no I tossed it.

He then proceeded to tell me that it was too real. TOO REAL. Imagine that. He thought I may be an "uncontrollable actor." "We have students here that go psycho, plus we didnt know you." I was baffled! I then responded with "how could this be? I disagree with you." He then started in about how scary I was. THAT WAS THE PART! THAT WAS THE CHARACTER!

He then goes into the whole thing about not knowing me at the time. So I said "so I should hold back when I dont know the directors and go all out when I do? Is this bizzaro world?" He chuckled, I didnt.

So basically, I was too convincing in my audition to get into a finer part of the schools program. Fuck that.

That sucks man! They don't know what they're missing!

Witchblade · 10-22-2007, 06:27 PM

Wow that's pretty fucking stupid. 'You were too convincing'...

tallcall · 10-22-2007, 06:52 PM

They were angry because you were out-acting all the other students!

10-07-2007, 09:44 AM	#781
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I think you are overanalyzing it. From people who look outside in they probably think you have the best body of anyone they know. But we are always hardest on ourselves arent we!?
	www.crossfit.com

10-07-2007, 09:49 AM	#782
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Like a couple of school girls.. heh. I was told that I was huge the other day at Fridays..well, i wasnt told, but the guy said it to my date (in a joking, non-homosexual way). I was also told that when I joined these Acting classes people were "afraid" of me and that they were "intimidated" by me. Granted, they arent exactly the gladiators of UF, but I cant see this when I look at me. However, I have an overanalytical nature. It causes me to be argumentative as I always question shit, thus never enjoying myself. That night I saw a sixer, I felt pleased. Remember, I am only cutting for the sole principle of saying I can do it. Vain as it may be, it has its place here.
	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

10-07-2007, 09:55 AM	#783
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Well best of luck. Cutting sucks!
	www.crossfit.com

10-08-2007, 05:40 PM	#784
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Return of the King Active Stretched Warm ups.. Rope Crunches Rope Oblique crunches Single Legged Squats ATG Squats The bar for 6 reps 95lbs for 6 reps 135lbs for 6 reps 185lbs for 5 reps 225lbs for 5 reps (mmmm, fuck it!) 275lbs for 4 sets, 5, 5, 4, 4 (90 sec RI; failed) Marching DB Lunges 30lb DBs for 3 sets, 10 steps (< 2min RI; 3rd set had a RP at 10 & 18) Unilateral Leg Press 3 plates on each side for 2 sets, 12 reps (30 sec RI) Static Stretched Welp! Some numbers went down. I didnt really 'fail,' I gave up. Good thing too, cuz that last rep was wobbly. Fucking right side was lower than the left. I went down in Lunges cuz my legs were fucked. This seemed easy at first. ...but it always does. Because of my weak lunges, I decided to stick with moderate intensity with the horizontal, unilateral leg presses. Skipped calves & cardio cuz of time. After school today, I was studying my Bones, muscles, joints in the study lab. This is a great place to meet girls Id say. I met some girl named Kelly last time. We had instant chemistry, but I wanted to flirt more before I asked her out. Sadly, she wasnt there this time, but Lauren was! She was much hotter, but she was dull as shit. Shes a bartender at a nearby club that I havent checked, so maybe I can get hooked up and maybe she will be more lively, so we can hook up!
	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

10-09-2007, 11:26 AM	#787
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Thanks for the feedback...Ive got some gallery pics snow by the way. Way Before and After
	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

10-09-2007, 09:33 AM	#785
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Get Lauren to assist you in you're workouts.... .....sex is the best cardio....

10-09-2007, 11:34 AM	#788
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Upper-Horizontal Active Stretched Warm ups.. Planks w/ various abducting appendages (well, all of them) Planks with contralateral exteding appendages Pushup into Crabs? (push up position, then you crawl your hands out horizontally) Push ups on Stability ball Flat Barbell Bench 95lbs for 6 reps 135lbs for 6 reps 185lbs for 5 reps 225lbs for 5 sets, 5 reps (45 sec RI) T-bar Row, Neutral Grip 1 plate for 6 reps 2 plates for 6 reps 4 plates for 5 sets, 5 reps (45 sec RI) Alternating Incline DB Press 75lb DBs for 2 sets, 10 reps (30 sec RI) DB Row Supported on Self 75lb DBs for 2 sets, 10 reps (30 sec RI) Standing Alternating DB Curls 40lb DBs for 2 sets, 8 reps (30 sec RI) HIIT, Eliptical 5 min warm up 6 sets of 25 sec sprints, w/1 minute moderates in between 5 min cool down Static Stretched Nice to have barbells back. Never did this volume setup with the low RIs. Ive done it for legs, but never for bench. I guess cuz I always wanted numbers instead of anything else. Little fatiguing, but I can go up slightly. T-bar rows were kinda heavy. Woooooo, I was cautious pulling that shit up into position! Incline DBs were too heavy. I was fatigued on my 2nd set, which is why I never saw 3 sets. DB Rows were too light! But I had to stay balanced. Curls were too heavy also. I wasted 3 sets and more reps. Ah well.
	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

10-12-2007, 08:37 AM	#789
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Hammie Active Stretched Warm ups.. Marching Bridges w/feet on ball Floor Bridges on hands Oblique Crunches w/legs on ball (sucked) Oblique Crunches ON ball (better) Single Legged RDLs 20lbs then 30lbs DB RDLs 55lb DBs for 6 reps 75lb DBs for 6 reps 90lb DBs for 5 reps? 130lb DBs for 4 sets, 6 reps (90 sec RI; strapped ) Good Mornings 105lbs for 3 sets, 10 reps (60 sec RI) Glute-Ham Raise BW for 2 sets, 10 reps (45 sec RI) Pyramid Standing Calf Raises 80lbs then 120lbs then 140lbs then 180lbs, 8 reps each (<30 sec RI) HIIT, Eliptical 5 min warm up 8 sets of 30 sec sprints w/1 minute in between 5 min cool down Total time: 23min HR: 160? Static Stretched My Single legged RDLs were a lil off today, but I figured they would due to tightness. But by the time I got to the DB RDLs, I was fine. I stood in front of a mirror this time to make sure my knees arent bowing and such. I did fatigue at the end, so it was a good workout. Good Mornings were lighter..and good thing too. I was trying to keep my knees straight, but man its hard. The RDLs really got me. Glutes were what proved I was finished. I still had some pain in my quads, not sure how to cope with this. However, I was planning on doing 12 reps, but jesus, I was finished! Searching for the right intensity with calves got tedious, so I just made the workout into a pyramid. Calves bore me. Along with abs, some arms, etc, so maybe some of the special workouts can work here, like drop sets, negatives.. My cardio was great today. One of the good things of having extra time! I put the intensity lower, but increased the sprint time along with the sets. It really didnt wind me that much. Guess I am getting better?
	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

10-16-2007, 10:29 AM	#790
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	After a Long Summer's Night... Active Stretched Warm ups.. 90 sec Planks Planks w/abducted appendages, each were 10 sec for ALL of them Planks on Ball Scarecrows L Pullups Wide Grip Weighted Pull ups 35lbs for 2 sets, 6 reps Same thing for 2 sets, 6, 3.5 reps (45 sec RI; the 3rd set's 6 reps were flawed) Standing OH BB Press The bar for 6 reps 95lbs for 2 sets, 6 reps 145lbs for 3 sets, 6 reps Same thing for 3 reps (45 sec RI; failed) Supinated Chin Ups BW for 3 sets, 8 reps (30 sec RI) Seated OH DB Press 50lb DBs for 3 sets, 8 reps (30 sec RI) Cable Rope curls (100lbs) ~supersetted with~ Cable Pushdowns (120lbs) For 3 sets, 12 reps (30 sec RI) Fat Bar Static Holds 185lbs for 3 sets, 27s, 24s, 20s Static Stretched Today sucked. I went home for the weekend and took that weekend off from training and dieting. In all actuality, I didnt eat all that much. I drank though...and this is living proof of what it does. For instance.. Where the fuck was I during the pullups? I was SWINGING! I cant remember the last time I swung during pullups. Needless to say, it fucked me all up. Id say this week's failure was worse than last week's. OHs were ok to fail on cuz I went up slightly. I was really just out of breath. The seated OHs were really easy. Perhaps I did them alternatively last time? At least the chinups were done with the correct rest intervals. I supersetted arms to add spice to arm workouts. Not bad. Fat bar holds are JUST starting, so lets watch and see when I can get into 30 sec, eh?
	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

10-16-2007, 10:37 AM	#791
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Fuck it man, don't sweat it, workout looks good to me. You got to cut loose anyway, I always undereat before a drinking session too, cuz of all the extra cals you will intake from the alcohol.

10-19-2007, 05:04 PM	#793
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Active Stretched.. Warm ups.. Ab rollouts on ball Pendulums Single Legged Squats ATG Squats The bar for 6 reps 185lbs for 5 reps 225lbs for 5 reps 275lbs for 5 sets, 5 reps (90 sec RI; after 2nd set, I talked for over 2 min about the proper way to squat, so the next 3 sets had fresh starts) Unilateral Leg Press 3 plates + 25lbs on each side for 4 sets, 10 reps (45 sec RI) Standing Calf Raise 110lbs for 8 reps 150lbs for 8 reps ~Started Drop Set~ 200lbs for 8 reps 180lbs for 5 reps 160lbs for 4 reps 140lbs for 4 reps 120lbs for 3.5 reps Static Stretched Damn! I want more time! Squats were about the same from last week. I was tiring fast. This kid behind me was doing 185lb above parallel squats. He was in bad shape. Heels coming up, knees bowing in, head looking straight up, not going to a proper depth. Anyway, telling him what he should focus on (flexibility) took up maybe 5 min. Even then, the 3rd-4th sets were tough. I wanted to quit at 4 reps. Skipped Lunges and went to Unilateral presses. Good burn. Same with calves..
	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

10-19-2007, 06:09 PM	#794
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,462 Blog Entries: 8	Looks like it was a fun workout! Did that kid take your advice?
	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

10-19-2007, 08:29 PM	#795
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Who knows. I told him that next time I see him in there to give me some feedback. With that kind of form, he should be doing BW squats before adding weight to his back, muchless 185lbs!
	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

10-22-2007, 04:52 PM	#797
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	No Stretches today Warm ups.. Push ups on Stability ball Oblique Crunches w/legs on ball Scarecrows DB Woodchops Flat Barbell Bench Press 135lbs for 5 reps 185lbs for 5 reps 235lbs for 5 sets, 5 reps (45 sec RI) T-bar Row, Neutral Grip 1 plate for 5 reps 2 plates for 5 reps 3 plates for 5 reps 4 plates + 10lbs for 5 sets, 5 reps (45 sec RI) Alternating Incline DB Press 70lb DBs for 3 sets, 10 reps (30 sec RI; failed on 3rd set at 4th rep, RPed, got 3 more) Self Supported DB Row 80lb DBs for 3 sets, 10 reps (30 sec RI) Alternating DB Curls (pyramid) 30lbs for 6 reps 35lbs for 6 reps 40lbs for 6 reps 45lbs for 4 reps 25lbs for 6 reps (30 sec RI) HIIT, Eliptical 5 min warm up 5 sets of lvl 6 sprints for 30 sec w/1min in between 5 min cool down Total time 17 min Calories were way down today before my workout. I was surprised with the level of motivation I had considering I had a depressing day at school. Bench can go up! T-bars... I dont know. With my back and this setup...fuck I better just keep this weight. Inclines went down and it still burnt me out. DB Rows were easy, but man did I get winded. Curls were fucked around with cuz I thought my arms looked Fab-U-Lous. My cardio was really tiring, prolly from the Rows. Anyway, I was done.
	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

10-22-2007, 05:26 PM	#799
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,788 Photos: 3	Listen to this shit.. I know Repro will love this, if hes still here... Today I met with my Acting teacher for an evaluation. He was displeased about some paperwork not handed in ( I know what he said in class and that certain papers were OPTIONAL, but that isnt what bothered me) He then asked me why I didnt make the BFAs. For those who dont know, there are BAs and BFAs (Bachelors in Arts & Bachelors in Fine Arts). I had to do an audition to get into the BFA division(?), but I didnt make it. Instead I got BA. It seems to me BFAs have more work to do anyway, so fuck it yes? Anyway, I told him, yeah, I thought I didnt get in cuz of the pieces I used for auditioning. He told me no, that wasnt it. Now I am extremely interested and asked him if he remembered me. He said yes, you threw a chair or something? I said, yeah, well, no I tossed it. He then proceeded to tell me that it was too real. TOO REAL. Imagine that. He thought I may be an "uncontrollable actor." "We have students here that go psycho, plus we didnt know you." I was baffled! I then responded with "how could this be? I disagree with you." He then started in about how scary I was. THAT WAS THE PART! THAT WAS THE CHARACTER! He then goes into the whole thing about not knowing me at the time. So I said "so I should hold back when I dont know the directors and go all out when I do? Is this bizzaro world?" He chuckled, I didnt. So basically, I was too convincing in my audition to get into a finer part of the schools program. Fuck that.
	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

10-22-2007, 06:27 PM	#801
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,369 Photos: 2	Wow that's pretty fucking stupid. 'You were too convincing'...
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10-22-2007, 06:52 PM	#802
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,462 Blog Entries: 8	They were angry because you were out-acting all the other students!
	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