K.i.s.s.

Triple Threat · 10-24-2007, 09:57 AM

Quote:

Originally Posted by AKIRA

Anyone elses back hurt today?

Actually no, but thanks for asking.

Did DLs today so perhaps I'll be more sympathetic towards your condition tomorrow.

AKIRA · 10-24-2007, 07:53 PM

Quote:

Originally Posted by Triple Threat

Actually no, but thanks for asking.

Did DLs today so perhaps I'll be more sympathetic towards your condition tomorrow.

Actually, my back feels better now. Mustve been the way I slept.

Along with that my pride is better also. I talked to another judge that was in that room in February.

He told me MY teacher isnt even an acting teacher. "This is his first year. Hes a Theatre History scholar." Which he is, since i have another class with him.

In any case, he didnt disagree with his colleague, but he provided other reasons why I didnt make it that sounded much more feasible. He made some suggestions on what classes to take next year to avoid such "scary" physicality, such as the class Stage Combat.

This guy inspired me with this along with my "presence." I have a class with him this year that is the pits, but hes the main acting teacher and he did just get done with the first years production: The Cherry Orchard....which was the most boring play Ive seen. But..

AKIRA · 10-28-2007, 01:38 PM

Active Stretched

Warm ups..
Planks w/supersetted appendage abductions
DB Wood Chops

Weighted Supinated Chin Ups
BW for 2 sets, 6 reps
35lbs for 4 sets, 6 reps (60 sec RI)

Wide Grip Pullups with Negatives
BW for 7 reps + 3 negatives
BW for 4 reps + 3 negatives
BW for 4 reps + 2 negatives (45 sec RI; unpredicted failures)

Standing OH BB Press
The bar for 6 reps
65lbs for 2 sets, 6 reps
145lbs for 4 sets, 6 reps (60 sec RI)

Alternating Standing OH DB Neutral Grip Press
40lb DBs for 3 sets, 10 reps (45 sec RI; 3rd set had 2 RPs)

Seated DB Curls (30lb DBs)
~supersetted with~
Skullcrushers (90lbs + bar)
Each for 3 sets, 8 reps (45 sec RI)

Fat Bar Static Holds
185lbs for 4 sets, 31 s, 21s, 21s, 18s

HITT, Eliptical

5 min warm up
6 sets of lvl 6 sprints for 30 sec w/1 minute moderates in between
5 min cool down

HR=190-200

Total Time=19 min

Static Stretched

I think OH days are more least favorite. I dont mind pullups, but the presses piss me off. That being said, I opted for the pullups to come first.

I raised the rests and the reason I did so was cuz of the following HIIT. Why bother with short rests if cardio is going ot be done? In any case, those 15 sec really counted cuz I was able to finally complete the rep scheme, though it was a different grip.

Instead of doing 3 sets of 10 BW wide grips, I decided to throw in negatives. Welp, the first set's negatives doomed the rest of the sets. No matter though. It made the exercise more enjoyable and I got a good workout.

OH barbell almost failed but didnt. Another bonus due to the extra 15 sec.

OH Dbs were a bitch. Ohhhhh what a burn.

Arms were awesome!

Static hold got a cunt hair better!

Cardio felt great. Legs burned...but for some reason, it didnt elicit energy. I am pretty tired!

Back no longer hurts!

AKIRA · 10-29-2007, 02:57 PM

Active Stretched

Warm ups..
Bridges w/feet on ball doing Marches
Oblique Crunches on Ball
Single Legged Squats

ATG Squats
The bar for X reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 5 reps
285lbs for 3 reps (stopped cuz of some asshole pain?

)
225lbs for 5 reps
245lbs for 5 reps
285lbs for 2 sets, 4, then 3 reps (90 sec RI)

Barbell Static Lunges (Split Squats)
95lbs for 3 sets, 8 reps (60-90 sec RI)

Seated Calf
2 plates for 4 sets, 12 reps (30 sec RI)

Static Stretched

Ok, today was..interesting. My plan was to do 285x5x5, but on my first set, I felt this sharp pain next to my asshole. I got scared and immediately stopped. Could this be cuz I was holding a shit? I really was...but it wasnt a "i gotta go shit right now" kind of shit, but a shit nonetheless. But this pain didnt feel like shit. I dropped the weight and tried again. Pain was gone. Increased weight, still gone. Went back to the starting set weight and yes it was still gone, but I was burning at this point. I wouldnt normally call 225-245lbs challenging, but I was doing them slowly, even with a pause at the bottom to see if the pain would come back..

Who knows...I guess well see how I feel later, huh?

Ok after watching a Randy Couture training montage, I saw him doing barbell lunges in a stationary stance, so I thought fuck it, Ill try it. Man, it burned. It burned on the anterior part of my shin, opposite my Archilles Heel. Burn burn burn. The dishes were definitely done.

Calves burned too.

Saw some girl I hit on when A Black Guy was in town. She had a guy hovering her. Jesus, I just cant win.

AKIRA · 10-30-2007, 11:34 AM

Active Stretched

Warm ups..
Oblique Planks on hands
Bird Dogs on feet
Pendelums
Push ups on Ball

Flat barbell Bench Press
135lbs for 6 reps
185lbs for 6 reps
245lbs for 5 sets, 5 reps (45 sec RI)

T-Bar Row
1 plate for 6 reps
2 plates for 6 reps
3 plates for 5 reps
4 plates + 10lbs for 5 sets, 5 reps (45 sec RI)

Weighted Dips
1 plate for 3 sets, 10 reps (30 sec RI)

DB Row, Self Supported
85lb DBs for 3 sets, 10 reps (30 sec RI)

Reverse EZ bar Curls
50lbs on bar for 2 sets, 8 reps (30 sec RI)

Overhead Tricep Extensions with same bar
70lbs for 2 sets, 8 reps (30 sec RI)

Static Stretched

Today was rushed, but who cares.

Bench was actualy tough at the end.

T-bars stayed the same, but they had to.

Ill add later...I have a girl in here.

Triple Threat · 10-30-2007, 03:46 PM

Quote:

Originally Posted by AKIRA

Saw some girl I hit when A Black Guy was in town.

So whatever became of that?

AKIRA · 10-30-2007, 05:14 PM

Hah, I had to read that over to see if I really said that!

My legs are aching from yesterday and I am exhausted from today... :ugh:

Tomorrow is going to be a godsend to take off.

AKIRA · 11-02-2007, 10:58 AM

Active Stretched

Warm ups..
Planks
A SHITLOAD of Single Legged RDLs
DB RDLs

Romanian Deadlifts
The bar for 8 reps
135lbs for 7 reps
185lbs for 5 reps
225lbs for 5 reps (DOH grip)
275lbs for 5 sets, 5 reps (90 sec RI; strapped)

Standing Good Mornings
95lbs for 4 sets, 8 reps (60 sec RI)

Seated Calf
2 plates for 4 sets, 12 reps (45 sec RI)

Cardio; Eliptical for 22 min

Static Stretched a LOT

Today was better than last week's. Because of the straps, I was able to focus more on form. Seemed perfect to me, now lets see if I have pain later.

I also focused on form with the GMs. I tried to prevent my legs from bending, thereby keeping my quads locked. A little 'give' was needed. I wouldve went heavier but after last week's tight hamstring shit, I am on cautious ice.

Calves wouldve been shorter, but I ended up talking to this kid who I met at one of the UFCs. He asked if I was going to go see the next one. I want to, but if I miss it, oh well. It doesnt seem like one Id rush out to see. In any case, because of this convo, my rests were longer than I wanted.

Cardio was steady only cuz I did legs today. Trust me, I wanted to do HIIT.

katt · 11-02-2007, 07:17 PM

RDL's look awesome Akira! Longer rest are really ok sometimes.

Big G · 11-02-2007, 10:17 PM

Dude, you seriously are a monster! Way to go!

6' 209lbs (8/16)
Bench 360 (11/29)
Squat 370
Deadlift 435

How long have you been at this?

AKIRA · 11-04-2007, 09:28 AM

Quote:

Originally Posted by Big G

Dude, you seriously are a monster! Way to go!

6' 209lbs (8/16)
Bench 360 (11/29)
Squat 370
Deadlift 435

How long have you been at this?

Those numbers are old, beside the bench numbers. I did the dead and squats numbers before my disk herniation. In retrospect, they couldve CAUSED the bulged disk, so they could have been flawed.

After I cut, I will try to get some numbers again...with caution of course.

Quote:

Originally Posted by katt

RDL's look awesome Akira! Longer rest are really ok sometimes.

Thank you! I went into them that day as a nervous nelly. Because of my grip last week, I had extreme pain in my lower back, but on the left side (my disk was on the right). So I basically was going to give them up, but the pain resided in less than 3 days. I do remember my left hamstring being the tightest its ever been, so I stretched and stretched and it went away.

Who knew

AKIRA · 11-04-2007, 01:07 PM

Active Stretched

Warm ups..
Oblique Planks
Shit load of Rope Crunches

Wide Grip, Weighted Pullups
BW for 3 sets, 5 reps
45lbs for 2 sets, 6 reps
Same weight for 5.5 reps
Same weight for 4 reps, RPed, 1 rep, failed (60 sec RI)

Supinated grip, Chinups
BW for 2 sets, 10 reps
BW for 4 reps, RPed for 1 rep, RPed for another, failed (45 sec RI)

Standing OH BB Press
The bar for X reps
65lbs for 2 sets, 8 reps
95lbs for 6 reps
145lbs for 4 sets, 6 reps (60 sec RI)

Standing, Alternating OH DB Press
35lb DBs for 3 sets, 10 reps (45 sec RI)

DB Static Holds
125lb DBs for 3 sets, 20s, 15s x 2

Hise Shrugs
225lbs for 4 sets, 10 reps (30 sec RI)

HIIT, Treadmill
5 min warm up
6 sets of lvl 8 for 20 sec sprints, w/1 min in between
5 min cool down
Total time 18 min HR=170-180

Static Stretched

I was tired today.

Pullups went back to wide grip and I may should have stayed with 35lbs. Failures all over the place. The chinups sucked cuz my biceps were fried. Good stuff though.

I kept the same weight with the OH BB Presses and its a good thing I did. I almost gave up on my 5th rep on the last set. I trucked through it, but if it had been 155lbs, I wouldve had yet another failure today.

I wanted to do DB shrugs, but said fuck it and just got some grip work done. Id rather do something 'needed' than 'wanted' at this point.

The HIIT session wasnt really high intensity, but thats cuz of shin splints. I want to ease into running, so the intensity wont be as high. It should be, but doing this is better than aching for 2 weeks.

AKIRA · 11-05-2007, 04:39 PM

Active Stretched

Warm ups..
DB Wood Chops
Single Legged Squats

ATG Squats
The bar for X reps
135lbs for 10 reps
185lbs for 6 reps
225lbs for 5 reps
285lbs for 2 sets, 5, 4 reps
275lbs for 3 sets, 5, 4, 5 reps (90 sec RI)

Split Squats (or Static Barbell Lunges)
95lbs for 3 sets, 8 reps (60-90 sec RI)

Cardio, Eliptical for 23 min

Static Stretched

Short, but painful day.

I added more specific warm ups than usual to make sure I didnt get some pain near my asshole. Without further adieu, I went straight to 285lbs. Though I didnt feel weak, I did get dizzy, so down went the weight.

But when I failed here, I had to muster up some motivation.

No way, was I going to fail again.

These Split Squats...OR Static Barbell Lunges have a hard time being labeled cuz of the concentric portion of the movement. I stay on ONE leg until that leg is done with its reps. Anyway.. When I go up, I notice I can go up and down...OR up and back, like I was on my way to make a step backwards. My torso never moves, so its not a core problem. It seems to be a slight variation. Ill look it up when I am done here. :usa:

Skipped everything else cuz I was tired. I mean, shit, I got dizzy today! I know what one piece of shit member on here would say..

By the way, if youre reading this, I know it was lack of diet today, so you can shove your obvious pointing finger up your ass.

tallcall · 11-06-2007, 06:04 AM

Quote:

Originally Posted by AKIRA

I know what one piece of shit member on here would say..

By the way, if youre reading this, I know it was lack of diet today, so you can shove your obvious pointing finger up your ass.

Yeah!

Where is Repro anyways?

AKIRA · 11-06-2007, 08:42 AM

No it wasnt him. But who knows what the hell happened to him. I guess life got in the way(?)

tallcall · 11-06-2007, 08:44 AM

Quote:

Originally Posted by AKIRA

No it wasnt him. But who knows what the hell happened to him. I guess life got in the way(?)

Damn that "Life," always getting in the way!

AKIRA · 11-08-2007, 10:33 AM

Active Stretched

Warm ups..
Planks on ball; arms on ball, then feet on ball
Push ups on ball
Scarecrows

Flat Barbell Bench Press
The bar for X reps
135lbs for 5 reps
225lbs for 5 reps
255lbs for 5 sets, 5 reps (45 sec RI; had a slight spot on very last rep...prolly didnt need it)

T-bar Row, Neutral Grip
1 plate for 5 reps
2 plates for 5 reps
3 plates for 5 reps
4 plates + 25lbs for 5 sets, 5 reps (45 sec RI)

Alternating Incline DB Press
55lb DBs for 3 sets, 10 reps (30 sec RI)

Rope Cable Face Pulls
110lbs for 3 sets, 10 reps (30 sec RI)

Cable Pushdowns 130lbs
~supersetted with~
Cable Hammer curls 100lbs (both using rope)
2 sets, 12 reps (30 sec RI)

Static Stretched

I am ready for a de-load. ANY SUGGESTIONS ARE DESIRED AND APPRECIATED

Bench was tough..and I felt strong today..

until my second set. Still felt strong though.

The T-bars though...no. I felt like I wasnt getting a good workout at all.

The other two exercises were great! Light, but tiring and they did give me a burn. Even the light supersets were where its at!

Big G · 11-08-2007, 03:25 PM

Scarecrows?

Stewart20 · 11-08-2007, 03:46 PM

Do you have access to a chest supported row machine (spider rows) or a hammer row machine? I happen to find those exercises a lot more effective than t-bars or barbell rows. Besides saving your lower back for deadlifts and such, they are much more strict and don't allow much cheating, so you are pretty sure you are using the muscles in question and not using momentum or other muscles.

I do the chest supported rows pretty much only now and I can tell you I feel that my back actually gets worked out from them, whereas when I did barbell rows, I felt my biceps and low back getting almost more of a workout than my upper back muscles...

just something to try, especially on a deload since you can use like 2 plates on the spider rows and really concentrate on form and feeling the muscles uses.

AKIRA · 11-08-2007, 04:28 PM

Quote:

Originally Posted by Stewart20

Do you have access to a chest supported row machine (spider rows) or a hammer row machine? I happen to find those exercises a lot more effective than t-bars or barbell rows. Besides saving your lower back for deadlifts and such, they are much more strict and don't allow much cheating, so you are pretty sure you are using the muscles in question and not using momentum or other muscles.

I do the chest supported rows pretty much only now and I can tell you I feel that my back actually gets worked out from them, whereas when I did barbell rows, I felt my biceps and low back getting almost more of a workout than my upper back muscles...

just something to try, especially on a deload since you can use like 2 plates on the spider rows and really concentrate on form and feeling the muscles uses.

The T-bar is a variation to me. I was doing Spider rows primarily for my max strength exercises. I just wanted to switch shit up, but now that I am at a new gym...I am not sure if they have either row setup you mentioned.

I do know what you mean, however. Ive never really liked doing any sort of heavy rows because I never feel the muscles being worked. Its as if I am just going through the motions. Usually, after a while, Ill drop the weight, feel the burn, then progress back up. I always think its my form that is fucking up too, so its another reason why i drop the weight. However, when its time to progress, i am back at stage 1 again.

You got any recommendations for dealoading? Ive never seen a program for cutting, but I cant imagine it being too different, but I am now thinking of frequency as well.

AKIRA · 11-08-2007, 04:37 PM

Quote:

Originally Posted by Big G

Scarecrows?

In a nutshell..
Stretch and Flex Exercise #36

Stewart20 · 11-08-2007, 05:44 PM

Quote:

Originally Posted by AKIRA

The T-bar is a variation to me. I was doing Spider rows primarily for my max strength exercises. I just wanted to switch shit up, but now that I am at a new gym...I am not sure if they have either row setup you mentioned.

I do know what you mean, however. Ive never really liked doing any sort of heavy rows because I never feel the muscles being worked. Its as if I am just going through the motions. Usually, after a while, Ill drop the weight, feel the burn, then progress back up. I always think its my form that is fucking up too, so its another reason why i drop the weight. However, when its time to progress, i am back at stage 1 again.

You got any recommendations for dealoading? Ive never seen a program for cutting, but I cant imagine it being too different, but I am now thinking of frequency as well.

Hmmm...deloading...I've never really done a deload, but I guess if you want to keep things simple, you can keep the same template you are doing now and just eliminate volume, or keep the volume and lower the weights by a percentage. I wouldn't do anything too fancy, I don't think you need to. So like on your bench presses from today, you could just do something like 2 sets of 5 at the same weight you used this week, that would be considered a deload, or you could keep 5x5, but do maybe 75% of the weight you used this time, either way, you will be deloading, and just keep that technique for all your other exercises.

10-28-2007, 01:38 PM	#813
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Active Stretched Warm ups.. Planks w/supersetted appendage abductions DB Wood Chops Weighted Supinated Chin Ups BW for 2 sets, 6 reps 35lbs for 4 sets, 6 reps (60 sec RI) Wide Grip Pullups with Negatives BW for 7 reps + 3 negatives BW for 4 reps + 3 negatives BW for 4 reps + 2 negatives (45 sec RI; unpredicted failures) Standing OH BB Press The bar for 6 reps 65lbs for 2 sets, 6 reps 145lbs for 4 sets, 6 reps (60 sec RI) Alternating Standing OH DB Neutral Grip Press 40lb DBs for 3 sets, 10 reps (45 sec RI; 3rd set had 2 RPs) Seated DB Curls (30lb DBs) ~supersetted with~ Skullcrushers (90lbs + bar) Each for 3 sets, 8 reps (45 sec RI) Fat Bar Static Holds 185lbs for 4 sets, 31 s, 21s, 21s, 18s HITT, Eliptical 5 min warm up 6 sets of lvl 6 sprints for 30 sec w/1 minute moderates in between 5 min cool down HR=190-200 Total Time=19 min Static Stretched I think OH days are more least favorite. I dont mind pullups, but the presses piss me off. That being said, I opted for the pullups to come first. I raised the rests and the reason I did so was cuz of the following HIIT. Why bother with short rests if cardio is going ot be done? In any case, those 15 sec really counted cuz I was able to finally complete the rep scheme, though it was a different grip. Instead of doing 3 sets of 10 BW wide grips, I decided to throw in negatives. Welp, the first set's negatives doomed the rest of the sets. No matter though. It made the exercise more enjoyable and I got a good workout. OH barbell almost failed but didnt. Another bonus due to the extra 15 sec. OH Dbs were a bitch. Ohhhhh what a burn. Arms were awesome! Static hold got a cunt hair better! Cardio felt great. Legs burned...but for some reason, it didnt elicit energy. I am pretty tired! Back no longer hurts!
	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

10-29-2007, 02:57 PM	#814
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Active Stretched Warm ups.. Bridges w/feet on ball doing Marches Oblique Crunches on Ball Single Legged Squats ATG Squats The bar for X reps 135lbs for 6 reps 185lbs for 6 reps 225lbs for 5 reps 285lbs for 3 reps (stopped cuz of some asshole pain? ) 225lbs for 5 reps 245lbs for 5 reps 285lbs for 2 sets, 4, then 3 reps (90 sec RI) Barbell Static Lunges (Split Squats) 95lbs for 3 sets, 8 reps (60-90 sec RI) Seated Calf 2 plates for 4 sets, 12 reps (30 sec RI) Static Stretched Ok, today was..interesting. My plan was to do 285x5x5, but on my first set, I felt this sharp pain next to my asshole. I got scared and immediately stopped. Could this be cuz I was holding a shit? I really was...but it wasnt a "i gotta go shit right now" kind of shit, but a shit nonetheless. But this pain didnt feel like shit. I dropped the weight and tried again. Pain was gone. Increased weight, still gone. Went back to the starting set weight and yes it was still gone, but I was burning at this point. I wouldnt normally call 225-245lbs challenging, but I was doing them slowly, even with a pause at the bottom to see if the pain would come back.. Who knows...I guess well see how I feel later, huh? Ok after watching a Randy Couture training montage, I saw him doing barbell lunges in a stationary stance, so I thought fuck it, Ill try it. Man, it burned. It burned on the anterior part of my shin, opposite my Archilles Heel. Burn burn burn. The dishes were definitely done. Calves burned too. Saw some girl I hit on when A Black Guy was in town. She had a guy hovering her. Jesus, I just cant win.
	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

10-30-2007, 11:34 AM	#815
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Active Stretched Warm ups.. Oblique Planks on hands Bird Dogs on feet Pendelums Push ups on Ball Flat barbell Bench Press 135lbs for 6 reps 185lbs for 6 reps 245lbs for 5 sets, 5 reps (45 sec RI) T-Bar Row 1 plate for 6 reps 2 plates for 6 reps 3 plates for 5 reps 4 plates + 10lbs for 5 sets, 5 reps (45 sec RI) Weighted Dips 1 plate for 3 sets, 10 reps (30 sec RI) DB Row, Self Supported 85lb DBs for 3 sets, 10 reps (30 sec RI) Reverse EZ bar Curls 50lbs on bar for 2 sets, 8 reps (30 sec RI) Overhead Tricep Extensions with same bar 70lbs for 2 sets, 8 reps (30 sec RI) Static Stretched Today was rushed, but who cares. Bench was actualy tough at the end. T-bars stayed the same, but they had to. Ill add later...I have a girl in 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

10-30-2007, 05:14 PM	#817
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Hah, I had to read that over to see if I really said that! My legs are aching from yesterday and I am exhausted from today... :ugh: Tomorrow is going to be a godsend to take off.
	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

11-02-2007, 10:58 AM	#818
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Active Stretched Warm ups.. Planks A SHITLOAD of Single Legged RDLs DB RDLs Romanian Deadlifts The bar for 8 reps 135lbs for 7 reps 185lbs for 5 reps 225lbs for 5 reps (DOH grip) 275lbs for 5 sets, 5 reps (90 sec RI; strapped) Standing Good Mornings 95lbs for 4 sets, 8 reps (60 sec RI) Seated Calf 2 plates for 4 sets, 12 reps (45 sec RI) Cardio; Eliptical for 22 min Static Stretched a LOT Today was better than last week's. Because of the straps, I was able to focus more on form. Seemed perfect to me, now lets see if I have pain later. I also focused on form with the GMs. I tried to prevent my legs from bending, thereby keeping my quads locked. A little 'give' was needed. I wouldve went heavier but after last week's tight hamstring shit, I am on cautious ice. Calves wouldve been shorter, but I ended up talking to this kid who I met at one of the UFCs. He asked if I was going to go see the next one. I want to, but if I miss it, oh well. It doesnt seem like one Id rush out to see. In any case, because of this convo, my rests were longer than I wanted. Cardio was steady only cuz I did legs today. Trust me, I wanted to do 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

11-02-2007, 07:17 PM	#819
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,050 Photos: 37	RDL's look awesome Akira! Longer rest are really ok sometimes.

11-02-2007, 10:17 PM	#820
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,212 Photos: 1	Dude, you seriously are a monster! Way to go! 6' 209lbs (8/16) Bench 360 (11/29) Squat 370 Deadlift 435 How long have you been at this?
	Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 185lb (up 25lb), bf=15%ish Age:35 Training since 11/06 journal

11-04-2007, 01:07 PM	#822
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Active Stretched Warm ups.. Oblique Planks Shit load of Rope Crunches Wide Grip, Weighted Pullups BW for 3 sets, 5 reps 45lbs for 2 sets, 6 reps Same weight for 5.5 reps Same weight for 4 reps, RPed, 1 rep, failed (60 sec RI) Supinated grip, Chinups BW for 2 sets, 10 reps BW for 4 reps, RPed for 1 rep, RPed for another, failed (45 sec RI) Standing OH BB Press The bar for X reps 65lbs for 2 sets, 8 reps 95lbs for 6 reps 145lbs for 4 sets, 6 reps (60 sec RI) Standing, Alternating OH DB Press 35lb DBs for 3 sets, 10 reps (45 sec RI) DB Static Holds 125lb DBs for 3 sets, 20s, 15s x 2 Hise Shrugs 225lbs for 4 sets, 10 reps (30 sec RI) HIIT, Treadmill 5 min warm up 6 sets of lvl 8 for 20 sec sprints, w/1 min in between 5 min cool down Total time 18 min HR=170-180 Static Stretched I was tired today. Pullups went back to wide grip and I may should have stayed with 35lbs. Failures all over the place. The chinups sucked cuz my biceps were fried. Good stuff though. I kept the same weight with the OH BB Presses and its a good thing I did. I almost gave up on my 5th rep on the last set. I trucked through it, but if it had been 155lbs, I wouldve had yet another failure today. I wanted to do DB shrugs, but said fuck it and just got some grip work done. Id rather do something 'needed' than 'wanted' at this point. The HIIT session wasnt really high intensity, but thats cuz of shin splints. I want to ease into running, so the intensity wont be as high. It should be, but doing this is better than aching for 2 weeks.
	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

11-05-2007, 04:39 PM	#823
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Active Stretched Warm ups.. DB Wood Chops Single Legged Squats ATG Squats The bar for X reps 135lbs for 10 reps 185lbs for 6 reps 225lbs for 5 reps 285lbs for 2 sets, 5, 4 reps 275lbs for 3 sets, 5, 4, 5 reps (90 sec RI) Split Squats (or Static Barbell Lunges) 95lbs for 3 sets, 8 reps (60-90 sec RI) Cardio, Eliptical for 23 min Static Stretched Short, but painful day. I added more specific warm ups than usual to make sure I didnt get some pain near my asshole. Without further adieu, I went straight to 285lbs. Though I didnt feel weak, I did get dizzy, so down went the weight. But when I failed here, I had to muster up some motivation. No way, was I going to fail again. These Split Squats...OR Static Barbell Lunges have a hard time being labeled cuz of the concentric portion of the movement. I stay on ONE leg until that leg is done with its reps. Anyway.. When I go up, I notice I can go up and down...OR up and back, like I was on my way to make a step backwards. My torso never moves, so its not a core problem. It seems to be a slight variation. Ill look it up when I am done here. :usa: Skipped everything else cuz I was tired. I mean, shit, I got dizzy today! I know what one piece of shit member on here would say.. By the way, if youre reading this, I know it was lack of diet today, so you can shove your obvious pointing finger up your ass.
	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

11-06-2007, 08:42 AM	#825
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	No it wasnt him. But who knows what the hell happened to him. I guess life got in the way(?)
	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

11-08-2007, 10:33 AM	#827
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Active Stretched Warm ups.. Planks on ball; arms on ball, then feet on ball Push ups on ball Scarecrows Flat Barbell Bench Press The bar for X reps 135lbs for 5 reps 225lbs for 5 reps 255lbs for 5 sets, 5 reps (45 sec RI; had a slight spot on very last rep...prolly didnt need it) T-bar Row, Neutral Grip 1 plate for 5 reps 2 plates for 5 reps 3 plates for 5 reps 4 plates + 25lbs for 5 sets, 5 reps (45 sec RI) Alternating Incline DB Press 55lb DBs for 3 sets, 10 reps (30 sec RI) Rope Cable Face Pulls 110lbs for 3 sets, 10 reps (30 sec RI) Cable Pushdowns 130lbs ~supersetted with~ Cable Hammer curls 100lbs (both using rope) 2 sets, 12 reps (30 sec RI) Static Stretched I am ready for a de-load. ANY SUGGESTIONS ARE DESIRED AND APPRECIATED Bench was tough..and I felt strong today.. until my second set. Still felt strong though. The T-bars though...no. I felt like I wasnt getting a good workout at all. The other two exercises were great! Light, but tiring and they did give me a burn. Even the light supersets were where its at!
	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

11-08-2007, 03:25 PM	#828
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,212 Photos: 1	Scarecrows?
	Goal...... DL:500lb, Sqt:400lb, Bnch:300lb Current.. DL:375lb, Sqt:335lb, Bnch:260lb Weight: 185lb (up 25lb), bf=15%ish Age:35 Training since 11/06 journal

11-08-2007, 03:46 PM	#829
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,824 Photos: 2	Do you have access to a chest supported row machine (spider rows) or a hammer row machine? I happen to find those exercises a lot more effective than t-bars or barbell rows. Besides saving your lower back for deadlifts and such, they are much more strict and don't allow much cheating, so you are pretty sure you are using the muscles in question and not using momentum or other muscles. I do the chest supported rows pretty much only now and I can tell you I feel that my back actually gets worked out from them, whereas when I did barbell rows, I felt my biceps and low back getting almost more of a workout than my upper back muscles... just something to try, especially on a deload since you can use like 2 plates on the spider rows and really concentrate on form and feeling the muscles uses.
	http://futuretrainer.blogspot.com/ --My new blog!!

11-08-2007, 06:18 PM	#833
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657