K.i.s.s.

soxmuscle · 02-05-2008, 08:03 AM

it happens quite often, but I can't fathom how something could be so wrong with your knee and yet you have no pain/irritation.

AKIRA · 02-05-2008, 10:08 AM

Yeah no shit. It just started crackling out of no where. Never have I felt pain. After my fall to the ground though, I do feel pain, but its from the landing. It just doesnt seem related.

AKIRA · 02-05-2008, 10:14 AM

Could I make it through the workout? Yes.

Active Stretched

Warm ups..
Variations of Bridges on ball
Twisted Crunches w/legs on ball
Single Legged DB RDLs

Conventional Deadlifts
135lbs for 5 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps
355lbs for 4 sets, 3 reps (3 min RI; DOH grip on first set, staggered on the rest; straps were only used on last rep of first set)

Standing Good Mornings
155lbs for 3 sets, 5 reps (90 sec RI)

Static Stretched

I thought for 2 hours about skipping conventionals, but took a chance. Still no pain. My was more scared of my disk today than anything. I like conventionals when it comes to deads with injury cuz you get to rest after every rep. Its almost like returning to "center" and remembering to watch form.

I didnt go up in GMs cuz I really just didnt want to take another chance.

Ran out of time, but good stretches and thats that.

AKIRA · 02-07-2008, 03:50 PM

Active Stretched

Warm ups..
Isometric Oblique Planks
Same thing but with Leg abducted
BW Medium Grip Pull ups

Weighted Wide Grip Pull ups
70lbs for 2 sets, 3 reps
90lbs for 2 sets, 3 reps (3 min RI; had to use straps)

DB Row
130lb DBs for 4 sets, 3 reps (2 min RI; strapped)

Weight Towel Pull ups
25lbs for 3 sets, 5 reps (90 sec RI; had to stop here and there and adjust grip)

Cable Row
200lbs for 3 sets, 5 reps (90 sec RI)

Treadmill for 2.05 miles, < 30 min

Static Stretched

Good numbers with the pull ups. I had to use straps cuz they took the fucking tape or brailing off the bar, so now its just slippery steel. 70lbs seemed way too fucking easy for the rests, but 90lbs might had been a bit much. 80lbs is gonna have to fill in. God dammit.

Speaking of God and damning something, looks like DB rows is done. 130lbs is as heavy as it goes and this rep scheme is not enough. I mean, I was doing 5 x5 of this last time, so I knew I was in for a short ride. Guess I have to throw Barbell Rows back in, afterall, its a bilateral movement.

Towel pullups are back! Big as life and twice as ugly! I used to do these rather well, but perhaps it was the towel I was using.

Either way, it was tough.

Cable rows were done with a pronated grip instead of the usual neutral grip. Not much to say here.

I was asked to do a 13 mile run at the end of the month, so I wanted to see how bad I was...and its bad. So I will try to use a set of progression to withstand my shin splints and not run out of breath. I am not training for any sort of time to beat, but something that is average will be just fine, plus Ive never done it, so I want to give it a shot.

Triple Threat · 02-08-2008, 06:01 AM

Quote:

Originally Posted by AKIRA

Speaking of God and damning something, looks like DB rows is done. 130lbs is as heavy as it goes and this rep scheme is not enough. I mean, I was doing 5 x5 of this last time, so I knew I was in for a short ride. Guess I have to throw Barbell Rows back in, afterall, its a bilateral movement.

You could always give 1-arm BB rows a try. The hardest part is balancing the bar.

AKIRA · 02-09-2008, 12:25 AM

I am not a fan of BB Rows anyway, but I can only imagine that making it worse!

Ever since my disk issue, BB Rows have been a thorn in my side. Perhaps theyd be better with lower reps (less time in the arched mode)?

Stewart20 · 02-09-2008, 05:47 AM

Quote:

Originally Posted by AKIRA

I am not a fan of BB Rows anyway, but I can only imagine that making it worse!

Ever since my disk issue, BB Rows have been a thorn in my side. Perhaps theyd be better with lower reps (less time in the arched mode)?

Try the pendlay rows, I find that there is a lot less stress on your back when doing these compared to your standard barbell row, plus you can generally use more weight since it is more of an explosive exercise as opposed to a controlled one.

My advice would be to give pendlays a try and supplement that with a chest supported row or a cable row and your lower back should be fine.

Triple Threat · 02-09-2008, 06:33 AM

Pendlay rows could still be a problem if there are disk issues. I'd go with some kind of chest supported rows or cable rows.

katt · 02-09-2008, 08:51 AM

I assume the towel pull ups, you just hang the towel over the pull up bar and wrap your hands around the ends??

On the rows, have you ever done the lying row on a bench with the chambered bar?? Wouldn't that give you the weight you need plus the support for your back?

AKIRA · 02-10-2008, 03:34 PM

Pendlay Rows are closer to the ground no? For instance, your chest is closer to the floor, meaning there is a larger demand for lower back stability?

I dont know...

Sadly, I dont remember seeing any Spider Rows (chest supported rows) at the gym. There is a Hammer Strength Bi/Uni-lateral machine that could be substituted along with cable rows. Theres also T-bar bars (we have two of them). So, naturally, i am not out of options.

Ive tried laying on a bench and rowing with DBs before and it is feasible, but when you use heavier DBs, its a bitch to set up. I can only imagine a bar would really get in the way of the bench.

All in all, rows arent too much of a worry since I wanted to make pull ups the heavier movement.

Yes, katt, towel pullups are exactly that. I threw them in for variety + grip.

Stewart20 · 02-10-2008, 05:36 PM

pendlay rows start on the floor for every rep, so the weight is deloaded after each rep on the floor. you stand over the bar, bend over and grab it, and dynamically row it. It isn't meant to be a slow movement, it is a fast movement. Pull it to your midsection then drop it to the floor and start over.

so yes, you are supposed to be a 90 degrees with your body, but you aren't standing there holding the weight for all your reps, you get to drop it to the floor, and that is why I feel it eases the stress on your lower back. doesn't eliminate it, but it is definitely better than a regular barbell row.

AKIRA · 02-10-2008, 10:10 PM

The weight is dropped, ok, but the back stays arched until its done. Thats my only detail.

AKIRA · 02-11-2008, 06:01 PM

Active Stretched

Warm ups..
Supersetted oblique planks, bird dog planks, oblique planks, Prone Iso-Ab Planks (all 30 sec) x 2
Scare crows supersetted with arm circles (7.5lb DBs)
Push ups on stability ball

Alternating Incline DB Press
35lb DBs for 6 reps
50lb DBs for 6 reps
70lb DBs for 3 sets, 8 reps ( < 90 sec RI )

Standing Alternating OH DB Press
40lb DBs for 3 sets, 8 reps ( < 90 sec RI )

Flat DB Fly

40lb DBs for 3 sets, 10 reps (60 sec RI)

DB Scaptions
30lb DBs for 3 sets, 10 reps (60 sec RI; failed on 8th rep on 3rd set)

Close Grip Flat Barbell Pres2
205lbs for 2 sets, 8, 6 (60 sec RI)

Static Stretched (no cardio equipment avail.

)

It was either 70lb DBs for 75lb DBs I did for the inclines. It was too easy, so it was prolly the 70s.

OHs were a tad easy too.

Flies! Yeah, I threw these in cuz, well, I need to change shit up and these were never a workout that I didnt like.

Now scaptions...they are the lesser of the evil ones, but they do the same shit which are raises. I fucking hate them. All they do is burn, but it is sort of the point right now. I dont want to burn out in my benches, I dont want to burn out in class, I dont want to feel any burn anywhere right now! So, I know these will help with practice. But other than that, FUCK EM.

You might be wondering, why do a compound at the end? Well, I wondered that too, although, close grip bench, technically speaking IS a compound, the triceps do most of the work. Not to mention, they might be a weak point in the bench, so why not? I used to rep 225 this way, so this 205 thats giving me trouble has got to go !

AKIRA · 02-11-2008, 06:28 PM

I have been watching some vids, courtesy of KelJu, that have been extremely interesting. The vids are more or less just a bunch of psychological observations. In any case, I have found a SHIT load of flaws in myself. Dont get me wrong, I have seen things in other people, but I have to live with myself, so I will see more in me.

For example..

There was talk about Independency, Co-dependency, & Interdependency. The difference between these 3 are deep, but are so easy to find almost everywhere. Ive seen a lot of codependent motherfuckers and a fair share of independent bastards, but the interdependency was where its at! It sounded so much healthier, which surprise, surprise, is more rare.

There was also talk about Ego Defense. This shit was really cool.

Ever meet someone that "projects" their inadequacies onto other people? In other words, people that throw their flaws onto other people as examples and then they use it to belittle them? I know one for sure. Or how about someone that praises someone as a god? These jerks are projecting their qualities onto someone else, displaying what they want to be, but have no intention to get there.
An example that they used is one that I suffer from... They ask: "Have you ever met someone and said 'I dont know why, but I dont like that person?" I sure as hell have. Almost everyday!

Anyway, its definitely eye opening and now because of "Observing Ego," I catch myself doing this and am able to withdraw.

Cool shit, so thanks again.

AKIRA · 02-14-2008, 10:34 AM

Active Stretched

Warm ups..
Crunches w/legs on ball
Planks on ball
Single Legged DB RDLs (10lbs, 20lbs, 30lbs, 40lbs)

DB RDLs
50lb DBs for 5 reps
70lb DBs for 5 reps
105lb DBs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets)

Hamstring Curl
100lbs for 3 sets, 10 reps (60 sec RI)

Standing Calf Raise
100lbs for 2 sets, 6 reps
200lbs for 2 sets, 10 reps (60 sec RI)

"Fat Bar" Reverse Wrist Curls (pronated)
95lbs? for 3 sets, 12 reps (30 sec RI)

"Fat Bar" Wrist Curls (supinated)
135lbs? for 3 sets, 12 reps (30 sec RI)

Static Stretched

Not much to say. Today was tough, believe it or not. My left hand's fingers could hardly handle the light weight DBs while doing the single legged deads. :rant:

On a side, sad, note, I got into a struggle yesterday at work and now the top of my Tibia where it meets my patela hurts. It feels like its sore from a struck. I dont know how we went to the ground but I mustve had some sort of impact.

In any case, it didnt get in the way today, but there is some slight pain.

It makes me think that shooting for the numbers just isnt going to happen this season.

On top of the crackling (seems separate), I have to be careful. I might have to ditch everything for a while and just rest.

Triple Threat · 02-14-2008, 10:50 AM

Quote:

Originally Posted by AKIRA

I got into a struggle yesterday at work and now the top of my Tibia where it meets my patela hurts.

You're not beating up women again are you?

Sorry, couldn't resist. Hope you heal up quickly.

katt · 02-14-2008, 12:31 PM

Hopefully it wasn't the same knee that you are hearing the sounds in????

AKIRA · 02-14-2008, 06:14 PM

Yes it is.

AKIRA · 02-14-2008, 06:16 PM

Quote:

Originally Posted by Triple Threat

You're not beating up women again are you?

Sorry, couldn't resist. Hope you heal up quickly.

No. It was apunk 16 year old black kid...who kept calling me a nigger.

Even through this, I never lost my cool despite the current thread's discussion in Open Chat. (Fuck Cops)

Anyway, it really just feels like a bruise. Still no pain during squatting, but I dont want to take any chances.

AKIRA · 02-17-2008, 08:14 AM

Pain is pretty much gone. Blew off the gym this weekend for rehab from that and alcohol.

Still crackling though.

AKIRA · 02-18-2008, 02:32 PM

Active Stretched

Warm ups..
Planks w/arms on ball and foot extended

Floor bridges on hands and legs on ball

x 2

Wide Grip Weighted Pull ups
BW for 2 sets, 5 reps
25lbs for 3 sets, 8 reps (90 sec RI; strapped; failed at 6th rep on last set?)

Pendlay Rows

135lbs for 3 sets, 8 reps (90 sec RI)

Towel Pull ups
BW for 8 reps?!
Again for 4? no. 6? no? 7? Ah FUCK THIS.

Neutral Grip Pull ups
BW for 2 sets, 10 reps (60 sec RI; failed on 2nd set at 8th and 9th!)

Hammer Strength Unilateral Row
2 plates on each side for 3 sets, 10 reps (60 sec RI)

"Fat Bar" Static Holds
225lbs for 3 sets, 22s, 19s, 15-17s (60 sec RI)

Static Stretched

What the fuck is this?! Besides the addition of Pendlays, which by the way, was a fucking masacre, I had failures all over the place! Man, I had a few days off and this, THIS is what it earns?!

Christ, its like if I dont keep up with volume, I lose strength. I couldnt no, I didnt even WANT to do arm work!

AKIRA · 02-18-2008, 02:33 PM

Oh and I wanted to use more smileys, but I guess the fucking ship sailed when some dickless wonder abused it!

tallcall · 02-18-2008, 02:55 PM

Quote:

Originally Posted by AKIRA

Oh and I wanted to use more smileys, but I guess the fucking ship sailed when some dickless wonder abused it!

I never even noticed that! 10 images? I thought it was supposed to be closer to 20.

katt · 02-18-2008, 04:29 PM

Yep only 10... I've had that happen too. I think Akira needs at least 20 with all that write-up.. lol

02-05-2008, 08:03 AM	#931
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	it happens quite often, but I can't fathom how something could be so wrong with your knee and yet you have no pain/irritation.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

02-05-2008, 10:08 AM	#932
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Yeah no shit. It just started crackling out of no where. Never have I felt pain. After my fall to the ground though, I do feel pain, but its from the landing. It just doesnt seem related.
	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

02-05-2008, 10:14 AM	#933
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Ham dominant? Could I make it through the workout? Yes. Active Stretched Warm ups.. Variations of Bridges on ball Twisted Crunches w/legs on ball Single Legged DB RDLs Conventional Deadlifts 135lbs for 5 reps 225lbs for 3 reps 275lbs for 3 reps 315lbs for 3 reps 355lbs for 4 sets, 3 reps (3 min RI; DOH grip on first set, staggered on the rest; straps were only used on last rep of first set) Standing Good Mornings 155lbs for 3 sets, 5 reps (90 sec RI) Static Stretched I thought for 2 hours about skipping conventionals, but took a chance. Still no pain. My was more scared of my disk today than anything. I like conventionals when it comes to deads with injury cuz you get to rest after every rep. Its almost like returning to "center" and remembering to watch form. I didnt go up in GMs cuz I really just didnt want to take another chance. Ran out of time, but good stretches and thats 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

02-07-2008, 03:50 PM	#934
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Pull Active Stretched Warm ups.. Isometric Oblique Planks Same thing but with Leg abducted BW Medium Grip Pull ups Weighted Wide Grip Pull ups 70lbs for 2 sets, 3 reps 90lbs for 2 sets, 3 reps (3 min RI; had to use straps) DB Row 130lb DBs for 4 sets, 3 reps (2 min RI; strapped) Weight Towel Pull ups 25lbs for 3 sets, 5 reps (90 sec RI; had to stop here and there and adjust grip) Cable Row 200lbs for 3 sets, 5 reps (90 sec RI) Treadmill for 2.05 miles, < 30 min Static Stretched Good numbers with the pull ups. I had to use straps cuz they took the fucking tape or brailing off the bar, so now its just slippery steel. 70lbs seemed way too fucking easy for the rests, but 90lbs might had been a bit much. 80lbs is gonna have to fill in. God dammit. Speaking of God and damning something, looks like DB rows is done. 130lbs is as heavy as it goes and this rep scheme is not enough. I mean, I was doing 5 x5 of this last time, so I knew I was in for a short ride. Guess I have to throw Barbell Rows back in, afterall, its a bilateral movement. Towel pullups are back! Big as life and twice as ugly! I used to do these rather well, but perhaps it was the towel I was using. Either way, it was tough. Cable rows were done with a pronated grip instead of the usual neutral grip. Not much to say here. I was asked to do a 13 mile run at the end of the month, so I wanted to see how bad I was...and its bad. So I will try to use a set of progression to withstand my shin splints and not run out of breath. I am not training for any sort of time to beat, but something that is average will be just fine, plus Ive never done it, so I want to give it a shot.
	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

02-09-2008, 12:25 AM	#936
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	I am not a fan of BB Rows anyway, but I can only imagine that making it worse! Ever since my disk issue, BB Rows have been a thorn in my side. Perhaps theyd be better with lower reps (less time in the arched mode)?
	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

02-09-2008, 06:33 AM	#938
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Pendlay rows could still be a problem if there are disk issues. I'd go with some kind of chest supported rows or cable rows.

02-09-2008, 08:51 AM	#939
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	I assume the towel pull ups, you just hang the towel over the pull up bar and wrap your hands around the ends?? On the rows, have you ever done the lying row on a bench with the chambered bar?? Wouldn't that give you the weight you need plus the support for your back?

02-10-2008, 03:34 PM	#940
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Pendlay Rows are closer to the ground no? For instance, your chest is closer to the floor, meaning there is a larger demand for lower back stability? I dont know... Sadly, I dont remember seeing any Spider Rows (chest supported rows) at the gym. There is a Hammer Strength Bi/Uni-lateral machine that could be substituted along with cable rows. Theres also T-bar bars (we have two of them). So, naturally, i am not out of options. Ive tried laying on a bench and rowing with DBs before and it is feasible, but when you use heavier DBs, its a bitch to set up. I can only imagine a bar would really get in the way of the bench. All in all, rows arent too much of a worry since I wanted to make pull ups the heavier movement. Yes, katt, towel pullups are exactly that. I threw them in for variety + grip.
	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

02-10-2008, 05:36 PM	#941
Stewart20 I do it all for him Join Date: Sep 2005 Location: in my home gym Posts: 2,859 Photos: 2	pendlay rows start on the floor for every rep, so the weight is deloaded after each rep on the floor. you stand over the bar, bend over and grab it, and dynamically row it. It isn't meant to be a slow movement, it is a fast movement. Pull it to your midsection then drop it to the floor and start over. so yes, you are supposed to be a 90 degrees with your body, but you aren't standing there holding the weight for all your reps, you get to drop it to the floor, and that is why I feel it eases the stress on your lower back. doesn't eliminate it, but it is definitely better than a regular barbell row.
	http://futuretrainer.blogspot.com/ --My new blog!!

02-10-2008, 10:10 PM	#942
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	The weight is dropped, ok, but the back stays arched until its done. Thats my only detail.
	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

02-11-2008, 06:01 PM	#943
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Push It ~ Garbage Active Stretched Warm ups.. Supersetted oblique planks, bird dog planks, oblique planks, Prone Iso-Ab Planks (all 30 sec) x 2 Scare crows supersetted with arm circles (7.5lb DBs) Push ups on stability ball Alternating Incline DB Press 35lb DBs for 6 reps 50lb DBs for 6 reps 70lb DBs for 3 sets, 8 reps ( < 90 sec RI ) Standing Alternating OH DB Press 40lb DBs for 3 sets, 8 reps ( < 90 sec RI ) Flat DB Fly 40lb DBs for 3 sets, 10 reps (60 sec RI) DB Scaptions 30lb DBs for 3 sets, 10 reps (60 sec RI; failed on 8th rep on 3rd set) Close Grip Flat Barbell Pres2 205lbs for 2 sets, 8, 6 (60 sec RI) Static Stretched (no cardio equipment avail. ) It was either 70lb DBs for 75lb DBs I did for the inclines. It was too easy, so it was prolly the 70s. OHs were a tad easy too. Flies! Yeah, I threw these in cuz, well, I need to change shit up and these were never a workout that I didnt like. Now scaptions...they are the lesser of the evil ones, but they do the same shit which are raises. I fucking hate them. All they do is burn, but it is sort of the point right now. I dont want to burn out in my benches, I dont want to burn out in class, I dont want to feel any burn anywhere right now! So, I know these will help with practice. But other than that, FUCK EM. You might be wondering, why do a compound at the end? Well, I wondered that too, although, close grip bench, technically speaking IS a compound, the triceps do most of the work. Not to mention, they might be a weak point in the bench, so why not? I used to rep 225 this way, so this 205 thats giving me trouble has got to go !
	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

02-11-2008, 06:28 PM	#944
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	DeAngelo update... I have been watching some vids, courtesy of KelJu, that have been extremely interesting. The vids are more or less just a bunch of psychological observations. In any case, I have found a SHIT load of flaws in myself. Dont get me wrong, I have seen things in other people, but I have to live with myself, so I will see more in me. For example.. There was talk about Independency, Co-dependency, & Interdependency. The difference between these 3 are deep, but are so easy to find almost everywhere. Ive seen a lot of codependent motherfuckers and a fair share of independent bastards, but the interdependency was where its at! It sounded so much healthier, which surprise, surprise, is more rare. There was also talk about Ego Defense. This shit was really cool. Ever meet someone that "projects" their inadequacies onto other people? In other words, people that throw their flaws onto other people as examples and then they use it to belittle them? I know one for sure. Or how about someone that praises someone as a god? These jerks are projecting their qualities onto someone else, displaying what they want to be, but have no intention to get there. An example that they used is one that I suffer from... They ask: "Have you ever met someone and said 'I dont know why, but I dont like that person?" I sure as hell have. Almost everyday! Anyway, its definitely eye opening and now because of "Observing Ego," I catch myself doing this and am able to withdraw. Cool shit, so thanks again.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

02-14-2008, 10:34 AM	#945
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Leg-Ham Active Stretched Warm ups.. Crunches w/legs on ball Planks on ball Single Legged DB RDLs (10lbs, 20lbs, 30lbs, 40lbs) DB RDLs 50lb DBs for 5 reps 70lb DBs for 5 reps 105lb DBs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets) Hamstring Curl 100lbs for 3 sets, 10 reps (60 sec RI) Standing Calf Raise 100lbs for 2 sets, 6 reps 200lbs for 2 sets, 10 reps (60 sec RI) "Fat Bar" Reverse Wrist Curls (pronated) 95lbs? for 3 sets, 12 reps (30 sec RI) "Fat Bar" Wrist Curls (supinated) 135lbs? for 3 sets, 12 reps (30 sec RI) Static Stretched Not much to say. Today was tough, believe it or not. My left hand's fingers could hardly handle the light weight DBs while doing the single legged deads. :rant: On a side, sad, note, I got into a struggle yesterday at work and now the top of my Tibia where it meets my patela hurts. It feels like its sore from a struck. I dont know how we went to the ground but I mustve had some sort of impact. In any case, it didnt get in the way today, but there is some slight pain. It makes me think that shooting for the numbers just isnt going to happen this season. On top of the crackling (seems separate), I have to be careful. I might have to ditch everything for a while and just rest.
	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

02-14-2008, 12:31 PM	#947
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Hopefully it wasn't the same knee that you are hearing the sounds in????

02-14-2008, 06:14 PM	#948
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Yes it is.
	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

02-17-2008, 08:14 AM	#950
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Pain is pretty much gone. Blew off the gym this weekend for rehab from that and alcohol. Still crackling though.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

02-18-2008, 02:32 PM	#951
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Pull Active Stretched Warm ups.. Planks w/arms on ball and foot extended Floor bridges on hands and legs on ball x 2 Wide Grip Weighted Pull ups BW for 2 sets, 5 reps 25lbs for 3 sets, 8 reps (90 sec RI; strapped; failed at 6th rep on last set?) Pendlay Rows 135lbs for 3 sets, 8 reps (90 sec RI) Towel Pull ups BW for 8 reps?! Again for 4? no. 6? no? 7? Ah FUCK THIS. Neutral Grip Pull ups BW for 2 sets, 10 reps (60 sec RI; failed on 2nd set at 8th and 9th!) Hammer Strength Unilateral Row 2 plates on each side for 3 sets, 10 reps (60 sec RI) "Fat Bar" Static Holds 225lbs for 3 sets, 22s, 19s, 15-17s (60 sec RI) Static Stretched What the fuck is this?! Besides the addition of Pendlays, which by the way, was a fucking masacre, I had failures all over the place! Man, I had a few days off and this, THIS is what it earns?! Christ, its like if I dont keep up with volume, I lose strength. I couldnt no, I didnt even WANT to do arm work!
	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

02-18-2008, 02:33 PM	#952
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,768 Photos: 3	Oh and I wanted to use more smileys, but I guess the fucking ship sailed when some dickless wonder abused 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

02-18-2008, 04:29 PM	#954
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Yep only 10... I've had that happen too. I think Akira needs at least 20 with all that write-up.. lol