K.i.s.s.

AKIRA · 12-13-2007, 11:36 AM

Active Stretched

Warm ups..
Rope Crunch 110lbs then 130lbs
Single Legged RDLs BW then 30lb DBs

Conventional Deadlift
135lbs for 7 reps
185lbs for 5 reps
225lbs for 5 reps
295lbs for 5 sets, 5 reps (2-3 min RI, DOH grip)

Standing Good Mornings
145lbs for 4 sets, 6 reps (90 sec RI)

Seated Calf
1 plate for 2 sets, 6 reps
4 plates for 3 sets, 6 reps (60 sec RI)

Static Stretched

Today was the first time I felt an EXTREME core workout during deads. Keeping that back straight at that weight is a bitch with conventionals. I know, I am acting like I never did this before...but perhaps maybe I didnt. I AM coming from an injury mind you, so I had to have made a mistake somewhere.

GMs were such a bitch

Calves were fucking HARD.

Sad news.

My gym is open tomorrow then its closed until school opens back up. This sucks big fucking time.

Triple Threat · 12-14-2007, 11:33 AM

Quote:

Originally Posted by AKIRA

Today was the first time I felt an EXTREME core workout during deads. Keeping that back straight at that weight is a bitch with conventionals. I know, I am acting like I never did this before...but perhaps maybe I didnt. I AM coming from an injury mind you, so I had to have made a mistake somewhere.

You are squatting all the way down, right? Are you rounding the back at the bottom of the lift only or all the way? Platform DLs and using 35's are two ways to force yourself into a lower starting position.

AKIRA · 12-14-2007, 12:18 PM

Active Stretched

Warm ups..
Planks with ipsilateral appendages extended
Planks with legs abducted
Bridge w/feet on ball doing Marches
Floor Bridges on hands
Push Up on Ball

Flat Barbell Bench Press
135lbs for 3 reps
185lbs for 3 reps
225lbs for 3 reps
275lbs for 5 sets, 5 reps (> 2 min RI maybe)

DB Row
65lb DBs for 4 reps
85lb DBs for 4 reps
125lb DBs for 5 sets, 5 reps (> 2 min RI; straps used for last 4 sets)

Flat DB Press
120lb DBs for 4 sets, 6 reps (90 sec RI; last rep failed again on rep 4)

Cable Row
220lbs for 4 sets, 6 reps (90 sec RI)

HIIT Eliptical

5 min warm up
6 sets of 20 sec sprints w/1 minute in between
7 min cool down

HR = 190

Well thats it for a while. Bench felt good. DB presses failed, but thats ok.

Rows were still tough, cables were hard but only cuz I needed the straps...but I ditched them

Malley · 12-15-2007, 04:02 PM

I got my flat up to 285 for 6. About time I bench a bit more than you. With that being said, whats up buddy?

AKIRA · 12-15-2007, 08:47 PM

285 for JUST 6 or sets of 6?!

Doing good! i am going to feel out of place soon when I wont be working out after 3+ days. I have no gym until I go home.

AKIRA · 12-15-2007, 08:50 PM

Quote:

Originally Posted by Triple Threat

You are squatting all the way down, right? Are you rounding the back at the bottom of the lift only or all the way? Platform DLs and using 35's are two ways to force yourself into a lower starting position.

I squat all the way down cuz each rep is placed completely on the ground, then I adjust grip. Takes 1-2 seconds in between each rep.

I stick my ass up high to align my back, so no rounding.

I dont think I want to go lower, it was just nice to feel a core's fatigue today and made me wonder when I was doing conventionals with higher reps way back when if I even did them right. I am shooting for the indication that I didnt cuz I got injured.

Burner02 · 12-17-2007, 02:27 PM

was'sup, college man! How's things?

AKIRA · 12-17-2007, 02:34 PM

Not bad! You still sending out spammed comments on myspace?

Burner02 · 12-17-2007, 03:26 PM

not this kid...never done that...

AKIRA · 12-17-2007, 09:06 PM

Well you DID! I deleted the proof, but yes it was you! You most likely didnt do it, either someone else hacked your shit or its a bot in your system.

Burner02 · 12-18-2007, 11:03 AM

I did get hacked..had to change password. Hoepfully that's all...another freind of mine also had her page hacked...

AKIRA · 12-18-2007, 03:45 PM

Someone I know and used to mess around with has her profile kidnapped by her fiance!

Apparently, she was engaged for 6 years and within that time, i was a statistic among others. I never fucked her cuz of her riDICulous smile. Oh, it was that bad.

Anyway, her fiance finally found out and totally remapped her profile. Its hilarious! The background is white with the black lettered word: "SLUT"

I made it as a bulletin, check it out asap.

Burner02 · 12-18-2007, 06:10 PM

if I can get there in time... (home)
hey..um...you DO know that every room is equipped w/ a beauty switch, right?

AKIRA · 12-31-2007, 06:19 PM

Ok I did workout during the xmas week, but I dont remember what I did really, but here goes.

2 days...

Quad Day..

275lbs for 5 sets, 5 reps (2 min RI)

Unilateral Leg Press
6 plates on each side for 4 sets, 6 reps

Calf Work

Horizontal Day

Fuck...

Alternating Incline DB Press
70lb DBs for 3 sets, 10 reps (90 sec RI)

Spider Row
3 plates + 25lbs for 3 sets, 10 reps

Then I did Dips w/25lbs and Inverted Rows (BW) for 2 sets, 15 reps each exercise

Alternating DB Curl
40lb DBs for 2 sets, 8 reps (60 sec RI) ..maybe it was 10 reps?

Skullcrushers
Dont fucking remember for 2 sets of who the fuck knows how many reps (60 sec of shit guessing numbers)

All in all, good stuff.

DOMS · 12-31-2007, 06:46 PM

I like your horizontal day workout. I hope she was cute.

Good job keeping at it during the holidays, man!

AKIRA · 01-01-2008, 09:36 AM

Well that was maybe 5 days ago. I have no gym until school starts.

goob · 01-03-2008, 01:52 PM

Hope you had a very drunken holiday A.

AKIRA · 01-04-2008, 12:08 PM

And guess what? I am injured!

Yeah. Two days ago, a friend thought he could out wrestle me and within a minute, I submitted him. We were both drunk and on Valium (

) so who knows what I pulled. BUT I dont think that was what fucked me. His 300+lb friend fell and asked me to help him up. Well, I picked him up, with his arm around my right shoulder...and now my left glute along the lateral side of my torso (some obliques) are inflammed. I could hardly walk straight. Naturally, I thought I herniated or bulges the LEFT side of my injured disk, however, it doesnt feel like the experienced pain. So..2 days later I do a metabolic Vertical day..

SELF MYO-FACIAL RELEASE

Active Stretched

Planks ~ss~ Birdogs w/ ipsilateral extended appendages
Bridges w/ leg extended
Back Extensions (really just stretched my back)

Wide Grip BW Pull ups to 30
5-6 sets until I got to 30 (10-20 sec RI)

Standing Alternating OH DB Press
25lb DBs for 5 reps (no pain)
35lb DBs for 5 reps (no pain)
40lb DBs for 5 reps (no pain)
50lb DBs for 3 sets, 8 reps (90 sec RI; no pain)

Supinated, Close Grip BW Chinups to 30
5 sets to 30 (10-20 sec RI)

DB Scaptions
35lb DBs for 3 sets, 10 reps (90 sec RI; failed at 7th rep on 3rd set)

Standing Alternating DB Curl
45lb DBs for 2 sets, 8 reps (60 sec RI)

Close Grip Bench Press
185lbs for 2 sets, 8 reps (60 sec RI)

Forearm Curls w/barbell
135lbs for 3 sets, 10 reps

Same thing but reversed
115lbs for 2 sets, 10 reps

HIIT Eliptical
5 min warm up
6 sets of 20 sec sprints w/1 minute moderates
5 min cool down

Total time: > 18 min; HR = 190+

Static Stretched

SELF MYO-FACIAL RELEASE

Because of my back...or hip actually, I am glad I did a vertical day. Not sure if any metabolic activity improved, but I think it did...hard to say. I have supplements going into me now (CEE, Arginine, Matrix), but I havent taken them in a dedicated manner during my 'break.'

Close Grip pull ups got better Id say.

Oh Presses were up from last time, but theyre still too light. 55lbs might do it...or the reps might go up. Suggestions?

Scaptions...now, I failed last time with 30s..what the fuck was I thinking about going up? There were some rest pauses too, so that rep scheme didnt count. OH. In case youre wondering why I am doing them instead of another compound, its cuz I want my pull ups to gain strength and care little for the OHs. So...I opted for a workout I am not used to doing to not generate any formed habits, thus, grow!

I did however do a compound 'isolation' (which isnt really an isolation) for my triceps and a just kept a strict isolation for the biceps. By the way, finishing those 45lb Curls were tough and I think is another sign of improvement.

I did forearms cuz...well I dont like the way they look. Ill be frank here. When I was doing ridiculous amounts of volume before NASM came along, I also did a lot of forearm work. Though my grip sucked, my forearms looked magnificent. They even got me laid (True Story), so for a peace of mind, I will do some on moderate days. I will cycle through forearm curls and grip work this time though.

HIIT hasnt improved, but this was the first time I was back in the gym, so that HR was pretty high. I will start to do extra sets or make the sprints to 30 sec...or do both.

Bottom line, my mood is elevated. Its good to be back. Now maybe I can get hard regularly!

AKIRA · 01-06-2008, 12:05 PM

Active Stretched

Warm ups..
Bridge w/feet on ball doing Marches
Same thing but with leg extensions (isometric)
Rope Oblique Crunches
Single Legged Squat

DB Marching Lunges
25lb DBs for 12 steps
20lb DBs for 12 steps
45lb DBs for 3 sets, 16 steps (90 sec RI; holy shit)

Leg Press
4 plates on each side for 3 sets, 10 reps (60 sec RI; holy fucking shit)

Took a pause to fight off vomit

Standing Calf Raise
100lbs for 8 reps
120lbs for 8 reps
200lbs for 3 sets, 8 reps (30 sec RI)

Took another big pause to fight off vomit and stretched quads and lower back

Cardio: 20 minutes of Eliptical

Supplements: CEE, Arginine, Ephedra

Ok, thinking about school starting back up tomorrow isnt a good thing to do while working out on ephedra. However, feeling like having to puke reminded me of the good ol' days when I first started taking Legs seriously.

Lunges were up, but man was my cardio fucked. Marching lunges are so much harder than regular lunges cuz theres constant movement. Pushing, Pull, stabilization

I was going fucking nuts around the 12th rep on the 3rd set.

I thought about going up on the Leg Press, but my legs felt like they got raped by a rabid fucking porcupine, so I decided to keep things the same. And I still got raped. "Id rather piss a cactus out my dick."

I think it was the panting that caused the nausea, but I was in bad shape. Calves were half ass, but I thought if I laid down and stretched it would go away. Well, it helped and to tell you the truth, after 6 minutes of the eliptical I was right as rain again.

I was also side tracked cuz my fucking passenger side window motor gave out and I was scared as a midget pissing in a regular height sized urinal when I thought about my window not being able to come back up while living in this fucked up community.

Luckily it got back up...

tallcall · 01-06-2008, 05:23 PM

Quote:

Originally Posted by AKIRA

Luckily I got it back up...

Alright Akira, you finally got it back up!

AKIRA · 01-06-2008, 09:33 PM

Holy shit, this shit is never gonna end is it.

tallcall · 01-07-2008, 06:00 AM

Quote:

Originally Posted by AKIRA

Holy shit, this shit is never gonna end is it.

AKIRA · 01-08-2008, 09:53 AM

Active Stretched

Warm ups..
Variations of supersetted Planks
Single Legged RDLs (BW, 20lb DBs, 30lb DBs)

DB RDLs
55lb DBs for 6 reps
65lb DBs for 6 reps
95lb DBs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets)

Glute-Ham Raise
BW for 3 sets, 10 reps (60 sec RI)

Seated Calf
1 plate for 8 reps
2 plates for 3 sets, 12 reps (30 sec RI)

Fat Bar Static Holds
205lbs for 5 sets, 20 sec holds (30 sec RI)

HIIT, Eliptical
5 min warm up
4 sets of 30 sec sprints w/1 minute in between
5 min cool down

Total time = 18 minutes exactly; HR = 180-190

Static Stretched

My single legged RDLs were worse today. Kinda odd...why isnt this improving?

My grip on RDLs was expected to go bad cuz of the last metabolic week's summary, but even with straps, my LEFT hand was giving out. It even distracted me enough to lose form I think cuz my back was more tender than usual.

I went right to Glute-Ham Raise where I got my ass raped. Oh God and baby Jesus, what the fuck is with this exercise?! It always makes me want to cry like a little K-Fed bitch.

I skipped leg curls which Ill explain later..

Calves were better today cuz I figured I wasnt doing FULL RANGE OF MOTION. I figure most twerps arent doing this and they need too, my stupid ass included. I mean, Ive been doing the same pussy weight for how long now and its always a killer, so what gives? My lazy ass that just wants to go through the motions, thats what gives!

HIIT was up and thats fine...stretching was taken more seriously and heres why...
I have a new class this semester called Stage Combat. I had my first session yesterday and its coached by a woman with some pretty good flexibility skills. This class will incorporate a lot of flexibility demands on my part... Now picture my bulky ass walking in there all fucking sore from the workout I did at the gym before class! Something is going to have to give here...

I also have to keep in mind about my disk throughout this..

katt · 01-08-2008, 10:22 AM

Quote:

Originally Posted by AKIRA

I went right to Glute-Ham Raise where I got my ass raped. Oh God and baby Jesus, what the fuck is with this exercise?! It always makes me want to cry like a little K-Fed bitch.

I always like reading your after workout comments..

12-13-2007, 11:36 AM	#871
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Active Stretched Warm ups.. Rope Crunch 110lbs then 130lbs Single Legged RDLs BW then 30lb DBs Conventional Deadlift 135lbs for 7 reps 185lbs for 5 reps 225lbs for 5 reps 295lbs for 5 sets, 5 reps (2-3 min RI, DOH grip) Standing Good Mornings 145lbs for 4 sets, 6 reps (90 sec RI) Seated Calf 1 plate for 2 sets, 6 reps 4 plates for 3 sets, 6 reps (60 sec RI) Static Stretched Today was the first time I felt an EXTREME core workout during deads. Keeping that back straight at that weight is a bitch with conventionals. I know, I am acting like I never did this before...but perhaps maybe I didnt. I AM coming from an injury mind you, so I had to have made a mistake somewhere. GMs were such a bitch Calves were fucking HARD. Sad news. My gym is open tomorrow then its closed until school opens back up. This sucks big fucking time.
	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

12-14-2007, 12:18 PM	#873
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Active Stretched Warm ups.. Planks with ipsilateral appendages extended Planks with legs abducted Bridge w/feet on ball doing Marches Floor Bridges on hands Push Up on Ball Flat Barbell Bench Press 135lbs for 3 reps 185lbs for 3 reps 225lbs for 3 reps 275lbs for 5 sets, 5 reps (> 2 min RI maybe) DB Row 65lb DBs for 4 reps 85lb DBs for 4 reps 125lb DBs for 5 sets, 5 reps (> 2 min RI; straps used for last 4 sets) Flat DB Press 120lb DBs for 4 sets, 6 reps (90 sec RI; last rep failed again on rep 4) Cable Row 220lbs for 4 sets, 6 reps (90 sec RI) HIIT Eliptical 5 min warm up 6 sets of 20 sec sprints w/1 minute in between 7 min cool down HR = 190 Well thats it for a while. Bench felt good. DB presses failed, but thats ok. Rows were still tough, cables were hard but only cuz I needed the straps...but I ditched them
	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

12-15-2007, 04:02 PM	#874
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	I got my flat up to 285 for 6. About time I bench a bit more than you. With that being said, whats up buddy?
	www.crossfit.com

12-15-2007, 08:47 PM	#875
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	285 for JUST 6 or sets of 6?! Doing good! i am going to feel out of place soon when I wont be working out after 3+ days. I have no gym until I go home.
	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

12-17-2007, 02:27 PM	#877
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,318	was'sup, college man! How's things?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-17-2007, 02:34 PM	#878
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Not bad! You still sending out spammed comments on myspace?
	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

12-17-2007, 03:26 PM	#879
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,318	not this kid...never done that...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-17-2007, 09:06 PM	#880
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Well you DID! I deleted the proof, but yes it was you! You most likely didnt do it, either someone else hacked your shit or its a bot in your system.
	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

12-18-2007, 11:03 AM	#881
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,318	I did get hacked..had to change password. Hoepfully that's all...another freind of mine also had her page hacked...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-18-2007, 03:45 PM	#882
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Someone I know and used to mess around with has her profile kidnapped by her fiance! Apparently, she was engaged for 6 years and within that time, i was a statistic among others. I never fucked her cuz of her riDICulous smile. Oh, it was that bad. Anyway, her fiance finally found out and totally remapped her profile. Its hilarious! The background is white with the black lettered word: "SLUT" I made it as a bulletin, check it out asap.
	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

12-18-2007, 06:10 PM	#883
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,318	if I can get there in time... (home) hey..um...you DO know that every room is equipped w/ a beauty switch, right?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-31-2007, 06:19 PM	#884
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Ok I did workout during the xmas week, but I dont remember what I did really, but here goes. 2 days... Quad Day.. 275lbs for 5 sets, 5 reps (2 min RI) Unilateral Leg Press 6 plates on each side for 4 sets, 6 reps Calf Work Horizontal Day Fuck... Alternating Incline DB Press 70lb DBs for 3 sets, 10 reps (90 sec RI) Spider Row 3 plates + 25lbs for 3 sets, 10 reps Then I did Dips w/25lbs and Inverted Rows (BW) for 2 sets, 15 reps each exercise Alternating DB Curl 40lb DBs for 2 sets, 8 reps (60 sec RI) ..maybe it was 10 reps? Skullcrushers Dont fucking remember for 2 sets of who the fuck knows how many reps (60 sec of shit guessing numbers) All in all, good stuff.
	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

12-31-2007, 06:46 PM	#885
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,711 Photos: 6	I like your horizontal day workout. I hope she was cute. Good job keeping at it during the holidays, man!
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

01-01-2008, 09:36 AM	#886
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Well that was maybe 5 days ago. I have no gym until school starts.
	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

01-03-2008, 01:52 PM	#887
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,994	Hope you had a very drunken holiday A.

01-04-2008, 12:08 PM	#888
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Gym Re-opened!!!! And guess what? I am injured! Yeah. Two days ago, a friend thought he could out wrestle me and within a minute, I submitted him. We were both drunk and on Valium ( ) so who knows what I pulled. BUT I dont think that was what fucked me. His 300+lb friend fell and asked me to help him up. Well, I picked him up, with his arm around my right shoulder...and now my left glute along the lateral side of my torso (some obliques) are inflammed. I could hardly walk straight. Naturally, I thought I herniated or bulges the LEFT side of my injured disk, however, it doesnt feel like the experienced pain. So..2 days later I do a metabolic Vertical day.. SELF MYO-FACIAL RELEASE Active Stretched Planks ~ss~ Birdogs w/ ipsilateral extended appendages Bridges w/ leg extended Back Extensions (really just stretched my back) Wide Grip BW Pull ups to 30 5-6 sets until I got to 30 (10-20 sec RI) Standing Alternating OH DB Press 25lb DBs for 5 reps (no pain) 35lb DBs for 5 reps (no pain) 40lb DBs for 5 reps (no pain) 50lb DBs for 3 sets, 8 reps (90 sec RI; no pain) Supinated, Close Grip BW Chinups to 30 5 sets to 30 (10-20 sec RI) DB Scaptions 35lb DBs for 3 sets, 10 reps (90 sec RI; failed at 7th rep on 3rd set) Standing Alternating DB Curl 45lb DBs for 2 sets, 8 reps (60 sec RI) Close Grip Bench Press 185lbs for 2 sets, 8 reps (60 sec RI) Forearm Curls w/barbell 135lbs for 3 sets, 10 reps Same thing but reversed 115lbs for 2 sets, 10 reps HIIT Eliptical 5 min warm up 6 sets of 20 sec sprints w/1 minute moderates 5 min cool down Total time: > 18 min; HR = 190+ Static Stretched SELF MYO-FACIAL RELEASE Because of my back...or hip actually, I am glad I did a vertical day. Not sure if any metabolic activity improved, but I think it did...hard to say. I have supplements going into me now (CEE, Arginine, Matrix), but I havent taken them in a dedicated manner during my 'break.' Close Grip pull ups got better Id say. Oh Presses were up from last time, but theyre still too light. 55lbs might do it...or the reps might go up. Suggestions? Scaptions...now, I failed last time with 30s..what the fuck was I thinking about going up? There were some rest pauses too, so that rep scheme didnt count. OH. In case youre wondering why I am doing them instead of another compound, its cuz I want my pull ups to gain strength and care little for the OHs. So...I opted for a workout I am not used to doing to not generate any formed habits, thus, grow! I did however do a compound 'isolation' (which isnt really an isolation) for my triceps and a just kept a strict isolation for the biceps. By the way, finishing those 45lb Curls were tough and I think is another sign of improvement. I did forearms cuz...well I dont like the way they look. Ill be frank here. When I was doing ridiculous amounts of volume before NASM came along, I also did a lot of forearm work. Though my grip sucked, my forearms looked magnificent. They even got me laid (True Story), so for a peace of mind, I will do some on moderate days. I will cycle through forearm curls and grip work this time though. HIIT hasnt improved, but this was the first time I was back in the gym, so that HR was pretty high. I will start to do extra sets or make the sprints to 30 sec...or do both. Bottom line, my mood is elevated. Its good to be back. Now maybe I can get hard regularly!
	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

01-06-2008, 12:05 PM	#889
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Quad Metabolic Active Stretched Warm ups.. Bridge w/feet on ball doing Marches Same thing but with leg extensions (isometric) Rope Oblique Crunches Single Legged Squat DB Marching Lunges 25lb DBs for 12 steps 20lb DBs for 12 steps 45lb DBs for 3 sets, 16 steps (90 sec RI; holy shit) Leg Press 4 plates on each side for 3 sets, 10 reps (60 sec RI; holy fucking shit) Took a pause to fight off vomit Standing Calf Raise 100lbs for 8 reps 120lbs for 8 reps 200lbs for 3 sets, 8 reps (30 sec RI) Took another big pause to fight off vomit and stretched quads and lower back Cardio: 20 minutes of Eliptical Supplements: CEE, Arginine, Ephedra Ok, thinking about school starting back up tomorrow isnt a good thing to do while working out on ephedra. However, feeling like having to puke reminded me of the good ol' days when I first started taking Legs seriously. Lunges were up, but man was my cardio fucked. Marching lunges are so much harder than regular lunges cuz theres constant movement. Pushing, Pull, stabilization I was going fucking nuts around the 12th rep on the 3rd set. I thought about going up on the Leg Press, but my legs felt like they got raped by a rabid fucking porcupine, so I decided to keep things the same. And I still got raped. "Id rather piss a cactus out my dick." I think it was the panting that caused the nausea, but I was in bad shape. Calves were half ass, but I thought if I laid down and stretched it would go away. Well, it helped and to tell you the truth, after 6 minutes of the eliptical I was right as rain again. I was also side tracked cuz my fucking passenger side window motor gave out and I was scared as a midget pissing in a regular height sized urinal when I thought about my window not being able to come back up while living in this fucked up community. Luckily it got back 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

01-06-2008, 09:33 PM	#891
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Holy shit, this shit is never gonna end is it.
	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

01-08-2008, 09:53 AM	#893
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,902 Photos: 3	Active Stretched Warm ups.. Variations of supersetted Planks Single Legged RDLs (BW, 20lb DBs, 30lb DBs) DB RDLs 55lb DBs for 6 reps 65lb DBs for 6 reps 95lb DBs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets) Glute-Ham Raise BW for 3 sets, 10 reps (60 sec RI) Seated Calf 1 plate for 8 reps 2 plates for 3 sets, 12 reps (30 sec RI) Fat Bar Static Holds 205lbs for 5 sets, 20 sec holds (30 sec RI) HIIT, Eliptical 5 min warm up 4 sets of 30 sec sprints w/1 minute in between 5 min cool down Total time = 18 minutes exactly; HR = 180-190 Static Stretched My single legged RDLs were worse today. Kinda odd...why isnt this improving? My grip on RDLs was expected to go bad cuz of the last metabolic week's summary, but even with straps, my LEFT hand was giving out. It even distracted me enough to lose form I think cuz my back was more tender than usual. I went right to Glute-Ham Raise where I got my ass raped. Oh God and baby Jesus, what the fuck is with this exercise?! It always makes me want to cry like a little K-Fed bitch. I skipped leg curls which Ill explain later.. Calves were better today cuz I figured I wasnt doing FULL RANGE OF MOTION. I figure most twerps arent doing this and they need too, my stupid ass included. I mean, Ive been doing the same pussy weight for how long now and its always a killer, so what gives? My lazy ass that just wants to go through the motions, thats what gives! HIIT was up and thats fine...stretching was taken more seriously and heres why... I have a new class this semester called Stage Combat. I had my first session yesterday and its coached by a woman with some pretty good flexibility skills. This class will incorporate a lot of flexibility demands on my part... Now picture my bulky ass walking in there all fucking sore from the workout I did at the gym before class! Something is going to have to give here... I also have to keep in mind about my disk throughout this..
	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