K.i.s.s.

katt · 02-19-2008, 08:01 AM

Jesus Christ Akira.. did you ever take that MRI disk in to anyone so they could look at it and let you know what is wrong?? I don't really want to sound like a "mom" here, but .. ya know...

If you don't find out what's really wrong, you could screw it up for way longer than you anticipate..

AKIRA · 02-19-2008, 09:49 AM

I am going to go back to the clinic and see if that doc can do something with it. This other office isnt calling back and yesterday was my 4th time calling. (I list the number of times called each time I call on the message)

Workers comp. pfft

AKIRA · 02-20-2008, 04:05 PM

Active Stretched

Warm ups..
Rope Crunch
Push up on Swiss ball
Same thing but 1-legged

Barbell Bench Press
135lbs for 3 reps
185lbs for 3 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 2 sets, 3 reps
315lbs for 2 sets, 2 reps + 1 forced rep (3 min RI; spotted)

Standing OH BB Press
The bar for 5 reps
135lbs for 3 reps
185lbs for 2 reps

175lbs for 2 reps

155lbs for 2 sets, 4 reps

(heavier sets had 3 min RI; 155 had 2 min)

Speed Bench
135lbs for 10 reps
185lbs for 3 sets, 8 reps (90 sec RI)

Seated OH DB Press
90lb DBs for 3 sets, 4 reps (90 sec RI)

Static Stretched

Today went as expected for my bench. I grabbed a spotter to help with form. I was arching my back to get the shit up and to me, thats cheating. However, the last 2 sets had some awesome forced reps.

As far as the shoulder dominant workouts went, shit, they were done! I had nothing, which was a lil odd considering last time's enormous intensity. I know I wasnt breathing right today, so...eh I dont care.

Speed bench was the first time Ive ever done it. Someone can chime in here and tell me how to do them. I either did them as fast as I could or I just tried making the concentric portion as fast as I could, but had the eccentric portion faster than a normal descend.

AKIRA · 02-20-2008, 04:08 PM

About my knee...

I went back to the first clinic to give them the disk. They said they didnt know how to read it, but they had a sheet from the radiologist. Buuut they mustve misplaced it. They asked for the MRI place to fax it over again, buuuuut it never came.

A different doctor looked at it and I told him I had no pain. I also told him I did various BW squats and lunges yesterday to test out possible pain, but I never had any.

Until this fax comes that I suppose has this info on it, he wont know what to recommend (new doctor). He mentioned physical therapy, deep tissue massage, etc. However, until he gets his 'cheat sheet,' I wont know.

Triple Threat · 02-20-2008, 05:21 PM

Quote:

Originally Posted by AKIRA

Today went as expected for my bench. I grabbed a spotter to help with form. I was arching my back to get the shit up and to me, thats cheating. However, the last 2 sets had some awesome forced reps.

Arching isn't cheating unless your butt comes off the bench too. Or if you bounce the bar off your chest.

AKIRA · 02-20-2008, 05:30 PM

Hmm, yeah I think my ass came off the bench. Well, I know it did for the last rep.

katt · 02-20-2008, 05:31 PM

Quote:

Originally Posted by AKIRA

About my knee...

I went back to the first clinic to give them the disk. They said they didnt know how to read it, but they had a sheet from the radiologist. Buuut they mustve misplaced it. They asked for the MRI place to fax it over again, buuuuut it never came.

A different doctor looked at it and I told him I had no pain. I also told him I did various BW squats and lunges yesterday to test out possible pain, but I never had any.

Until this fax comes that I suppose has this info on it, he wont know what to recommend (new doctor). He mentioned physical therapy, deep tissue massage, etc. However, until he gets his 'cheat sheet,' I wont know.

Geez, no wonder they get paid the big bucks..

AKIRA · 02-20-2008, 05:45 PM

He said hed call and let me know...so thats 2 different places that will inform me on my next step.

I really hope nothing is wrong and that I do get physical therapy. I learned so much shit when I got my rehab for my back that I still use til this day. You really dont know some of this material until its literally hands on.

fufu · 02-20-2008, 06:00 PM

good luck

AKIRA · 02-20-2008, 11:56 PM

Thanks fu!

AKIRA · 02-24-2008, 08:23 AM

What a waste of a Sunday. I got up at 7:45AM to make it to the gym to deadlift heavy shit and got to work at 11:30AM. However, the fucking gym doesnt open til 10AM on Sundays!

soxmuscle · 02-24-2008, 11:43 AM

The reason for joining the gym I joined is because it's 24 hours with the key-card access. The first Sunday I was a member, I didn't yet have the card and I went to go workout in the afternoon and found out that for normal members, the club is closed all day on Sunday. So I tried banging on the door for someone to let me in, but the people on the treadmill were being pricks.

I hate that shit.

You're comfortable enough to do heavy DL work? Any new news to report on that knee?

AKIRA · 02-24-2008, 08:16 PM

Luckily, my gym closes at 10pm on Sundays and I got out of work at 6:30pm.

I asked for some advice from someone that does a lot of flexibility training and has had a surgery on her knee. She asked if there was no pain and if there wasnt to not worry. She basically said the same thing which was work slowly back into it and watch for pain. "The sound is just the cartilage moving around, but it should be fine." Not the most professional advice, but she does know her shit. Afterall, she trains people this way.

HAM DOMINANT!

Active Stretched

Warm ups..
Cable Woodchops
Single Legged KETTLE BELL RDLs

Conventional Deadlifts
135lbs for 5 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps (DOH grip)
365lbs for 3 sets, 3 reps (3 min RI; staggered grip)

Standing GMs
175lbs for 3 sets, 6 reps (90 sec RI)

Static Stretched

Ok, the first set scared me, but the rest were cake. No straps!

Pretty good number, but still way lower than before. For a 3x3 rep scheme, I need to go up.

Good Mornings were a bitch. 3x6 hardly seems like major volume, but I was winded and my legs were shaky.

Skipped Calves, had to get home if I wanted any pussy.

Oh...and working out after legs is a god send. No BJs, no alcohol, just a legitimate hard on and a lot of cum.

katt · 02-25-2008, 08:14 AM

That's insane that a gym wouldn't be open early, even on Sundays..

GJ on the deadlifts, without straps even!

AKIRA · 02-25-2008, 12:31 PM

Thanks! I have been doing DOH for the longest time. It all started when squaggleboggin (remember him?) spoke about it. However, I used DOH so much that when my grip fatigued, I automatically used straps instead of switching to staggered.

I am so psyched on the Deads. I want to go up so badly, however, Ive been teeter tottering around the idea of adding more volume again. Ugh. I cant ever make up my mind.

I just need to get my squats back. I think I am just going to ease back into it and see if any pain happens. Never did before, but I am pretty gun shy nowadays since the disk (which is also why I dont shoot up the intensity on deads). Ill keep the volume low and have some intensity. ~225 or so. Ugh...I was at 275 last time!!!!

Stewart20 · 02-25-2008, 03:29 PM

You really need to do the trap bar deadlifts. If your gym doesn't have one, make them get one. I mean, there is no reason whatsoever I can see for you to do regular deadlifts, especially with your back. If you want a more hamstring dominant movement, do glute ham raises, but any benefit you get in your low back/traps from deads will be the same with trap bar deads, if not better.

It is just a more comfortable movement, you will be able to lift real nice weights without the fear of messing up your back, or well, at least lessened fear. By having the bar perfectly in your center of gravity, you will be a lot less likely to ever have your back in a compromising position.

look into it.

AKIRA · 02-25-2008, 06:53 PM

We do have a trap bar. I cycle my workout ideas and thats the next one up.

I guess the biggest reason why I havent yet is cuz of the rarity of trap bars. If I had to switch gyms, for instance, and they didnt have a trap bar, I might be stuck.

Its like lifting with straps. The one day you forget to bring them to the gym, your workout will suck.

Stewart20 · 02-25-2008, 07:49 PM

Quote:

Originally Posted by AKIRA

We do have a trap bar. I cycle my workout ideas and thats the next one up.

I guess the biggest reason why I havent yet is cuz of the rarity of trap bars. If I had to switch gyms, for instance, and they didnt have a trap bar, I might be stuck.

Its like lifting with straps. The one day you forget to bring them to the gym, your workout will suck.

I see your point, but I think your back health takes precedence over the "fear" of your next gym not having a trap bar. Invest in your own, and just bring it with you if they don't have one and won't get one.

You know, it's not like I really "know" you, but I know you had a back injury and I know you love lifting and I don't wanna see you have to stop because you fucked up your back again doing a deadlift.

trust me, it took a while for me to get over the stigma of not doing regular deads anymore, I think a part of us thinks we "have" to do this or "have" to do that exercise and we get brainwashed. Oh no, I am not doing deads! but they are so great and important! I must be missing out on something, my anterior serratus minimus is not getting worked out anymore, oh shit!

So my point is, just use the fucking trap bar

AKIRA · 02-25-2008, 08:06 PM

ohhh..

alright.

AKIRA · 02-26-2008, 09:20 AM

Active Stretched

Warm ups..
Planks w/extended appendage
Floor Bridges on hands w/extended appendage

Weighted Wide Grip Pullups
BW for 3 sets, 5 reps
90lbs for 3 reps (too heavy?)
70lbs for 3 sets, 3 reps (3 min RI; strapped)

Medium-Wide Grip T-Bar
1 plate for 5 reps
2 plates for 5 reps
3 plates for 5 reps
4 plates for 5 sets, 3 reps (2 min RI)

Close, Supinated Grip Pulldowns
200lbs for 2 sets, 6 reps
220lbs for 6 reps (90 sec RI)

Neutral Grip Cable Row
220lbs for 3 sets, 6 reps (90 sec RI)

Static Stretched

Mixed feelings about today.

90lbs never felt this heavy. Shit, even last time I did 2 sets of 3 reps AFTER 2 sets of 70lbs. I was strapped too, but nothing made up for it. I even had lousy range of motion for the 90. Nothing to it. I am a pussy.

T-Bars....I am going to post a thread in Training today about this. The wide grips make for a shady "pick up." Youre gonna have to tune into Training to see what I mean, but if I am going to do this Lever-type machine, exercise, I will have to do it with a neutral grip.

Surprisingly, lat pulldowns werent as boring as before.

With pullups being kinda lousy (ive also lost interest in them), it might be time to make these a staple for now. 200 was too comfy, so I increased it. Ahh, there we go. I didnt come here to relax!

Rows were up too, but the range of motion started to suck. 210 might had been a better option.

tallcall · 02-27-2008, 01:26 AM

Usually for my T-bar rows, I just take a bar, throw it on the ground and weigh down one end, put the weight on the other end and grab the bar with my hands stacked left on top of right (or whatever you prefer) with no wraps and just lift it a little into position, then row it.

I see those "set-ups" in my gym too but have always been weary of them. It seems like they are trying to make an easy and simple exercise easier, but at what cost I wonder.

AKIRA · 02-28-2008, 09:41 AM

Active Stretched

Warm ups..
Crunches w/legs on ball
Cable Woodchops
Single Legged BW Squats on platform (much better)

Barbell ATG Squats
The bar for 5 reps
135lbs for 5 reps
185lbs for 5 reps
225lbs for 6 sets, 3 reps (45-60 sec RI; no pain)

Barbell Lunges
95lbs for 2 sets, 12 steps (60+ sec RI; alternating)
95lbs for 2 sets, 12 steps (60+ sec RI; one side at a time)

Unilateral Leg Press
3 plates on each side for 3 sets, 8 reps (30 sec RI)

Static Stretched

No pain then or now. Well see if I have some later.

I took it easy though. 225lbs isnt too bad whatsoever, but stimulates some fatigue. I was starting to wonder that maybe MY past version of the single legged squats are what messed things up. For example, if I was to do a set on squats using only my right leg, my left leg would be crossed over my right knee. Meaning, my left leg's ankle would rest just superior to my patella. I am wondering if the weight of that ankle/leg prevented some flexibility on the knee. I have done this on both sides and my right knee cracks a tad too.

Not much else to say.

AKIRA · 03-04-2008, 08:40 AM

Push

Active Stretched

Warm ups..
Regular Planks
Cable Woodchops

Alternating Incline DB Press
40lb DBs for 6 reps
50lb DBs for 6 reps
75lb DBs for 3 sets, 8 reps (90 sec RI)

Alternating Standing OH DB Press
45lb DBs for 3 sets, 8 reps (90 sec RI)

Flat DB Fly
45lb DBs for 3 sets, 10 reps (60 sec RI)

DB Scaptions
30lb DBs for 3 sets, 10 reps (60 sec RI; small RPs on 3rd set)

Close Grip Bench Press
205lbs for 2 sets, 8, then 6, failed, then 1 more (60 sec RI)

Static Stretched

Standing and Incline DB pushes both went up 5 lbs. Though they werent exactly tough, I was getting fatigued. I had a horrible weekend (one of the worst in my life), so this is fine by me.

Flies went up a tad too, but scaptions remained the same. I think last time I did this, I gave up. Well, even though I took a couple breaths in between a couple reps, I wasnt giving up this time.

Close grips...not much to say here. I just lost motivation. I didnt have much of that today cuz of my weekend + thoughts of my performance today. I am going to try to tape it.

AKIRA · 03-04-2008, 08:41 AM

Oh yeah, I got a letter about my knee.

I am fine. I just have "irregular cartilage" whatever that means.

I could type out exactly what it says, but there is a lot of info and from what it sounds like, everything is within normal working range.

katt · 03-04-2008, 09:30 AM

That's good news about your knee!!

Horrible weekend huh??? Care to elaborate for us nosey peeps??

02-19-2008, 08:01 AM	#961
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Jesus Christ Akira.. did you ever take that MRI disk in to anyone so they could look at it and let you know what is wrong?? I don't really want to sound like a "mom" here, but .. ya know... If you don't find out what's really wrong, you could screw it up for way longer than you anticipate..

02-19-2008, 09:49 AM	#962
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	I am going to go back to the clinic and see if that doc can do something with it. This other office isnt calling back and yesterday was my 4th time calling. (I list the number of times called each time I call on the message) Workers comp. pfft
	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

02-20-2008, 04:05 PM	#963
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Push Active Stretched Warm ups.. Rope Crunch Push up on Swiss ball Same thing but 1-legged Barbell Bench Press 135lbs for 3 reps 185lbs for 3 reps 225lbs for 3 reps 275lbs for 3 reps 315lbs for 2 sets, 3 reps 315lbs for 2 sets, 2 reps + 1 forced rep (3 min RI; spotted) Standing OH BB Press The bar for 5 reps 135lbs for 3 reps 185lbs for 2 reps 175lbs for 2 reps 155lbs for 2 sets, 4 reps (heavier sets had 3 min RI; 155 had 2 min) Speed Bench 135lbs for 10 reps 185lbs for 3 sets, 8 reps (90 sec RI) Seated OH DB Press 90lb DBs for 3 sets, 4 reps (90 sec RI) Static Stretched Today went as expected for my bench. I grabbed a spotter to help with form. I was arching my back to get the shit up and to me, thats cheating. However, the last 2 sets had some awesome forced reps. As far as the shoulder dominant workouts went, shit, they were done! I had nothing, which was a lil odd considering last time's enormous intensity. I know I wasnt breathing right today, so...eh I dont care. Speed bench was the first time Ive ever done it. Someone can chime in here and tell me how to do them. I either did them as fast as I could or I just tried making the concentric portion as fast as I could, but had the eccentric portion faster than a normal descend.
	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

02-20-2008, 04:08 PM	#964
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	About my knee... I went back to the first clinic to give them the disk. They said they didnt know how to read it, but they had a sheet from the radiologist. Buuut they mustve misplaced it. They asked for the MRI place to fax it over again, buuuuut it never came. A different doctor looked at it and I told him I had no pain. I also told him I did various BW squats and lunges yesterday to test out possible pain, but I never had any. Until this fax comes that I suppose has this info on it, he wont know what to recommend (new doctor). He mentioned physical therapy, deep tissue massage, etc. However, until he gets his 'cheat sheet,' I wont know.
	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

02-20-2008, 05:30 PM	#966
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Hmm, yeah I think my ass came off the bench. Well, I know it did for the last rep.
	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

02-20-2008, 05:45 PM	#968
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	He said hed call and let me know...so thats 2 different places that will inform me on my next step. I really hope nothing is wrong and that I do get physical therapy. I learned so much shit when I got my rehab for my back that I still use til this day. You really dont know some of this material until its literally hands on.
	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

02-20-2008, 06:00 PM	#969
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,703 Photos: 4	good luck
	fufu's 1337 Journal Your diet will set you free.

02-20-2008, 11:56 PM	#970
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Thanks fu!
	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

02-24-2008, 08:23 AM	#971
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	What a waste of a Sunday. I got up at 7:45AM to make it to the gym to deadlift heavy shit and got to work at 11:30AM. However, the fucking gym doesnt open til 10AM on Sundays!
	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

02-24-2008, 11:43 AM	#972
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,941 Photos: 10	The reason for joining the gym I joined is because it's 24 hours with the key-card access. The first Sunday I was a member, I didn't yet have the card and I went to go workout in the afternoon and found out that for normal members, the club is closed all day on Sunday. So I tried banging on the door for someone to let me in, but the people on the treadmill were being pricks. I hate that shit. You're comfortable enough to do heavy DL work? Any new news to report on that knee?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

02-24-2008, 08:16 PM	#973
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Luckily, my gym closes at 10pm on Sundays and I got out of work at 6:30pm. I asked for some advice from someone that does a lot of flexibility training and has had a surgery on her knee. She asked if there was no pain and if there wasnt to not worry. She basically said the same thing which was work slowly back into it and watch for pain. "The sound is just the cartilage moving around, but it should be fine." Not the most professional advice, but she does know her shit. Afterall, she trains people this way. HAM DOMINANT! Active Stretched Warm ups.. Cable Woodchops Single Legged KETTLE BELL RDLs Conventional Deadlifts 135lbs for 5 reps 225lbs for 3 reps 275lbs for 3 reps 315lbs for 3 reps (DOH grip) 365lbs for 3 sets, 3 reps (3 min RI; staggered grip) Standing GMs 175lbs for 3 sets, 6 reps (90 sec RI) Static Stretched Ok, the first set scared me, but the rest were cake. No straps! Pretty good number, but still way lower than before. For a 3x3 rep scheme, I need to go up. Good Mornings were a bitch. 3x6 hardly seems like major volume, but I was winded and my legs were shaky. Skipped Calves, had to get home if I wanted any pussy. Oh...and working out after legs is a god send. No BJs, no alcohol, just a legitimate hard on and a lot of cum.
	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

02-25-2008, 08:14 AM	#974
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	That's insane that a gym wouldn't be open early, even on Sundays.. GJ on the deadlifts, without straps even!

02-25-2008, 12:31 PM	#975
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Thanks! I have been doing DOH for the longest time. It all started when squaggleboggin (remember him?) spoke about it. However, I used DOH so much that when my grip fatigued, I automatically used straps instead of switching to staggered. I am so psyched on the Deads. I want to go up so badly, however, Ive been teeter tottering around the idea of adding more volume again. Ugh. I cant ever make up my mind. I just need to get my squats back. I think I am just going to ease back into it and see if any pain happens. Never did before, but I am pretty gun shy nowadays since the disk (which is also why I dont shoot up the intensity on deads). Ill keep the volume low and have some intensity. ~225 or so. Ugh...I was at 275 last 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

02-25-2008, 03:29 PM	#976
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,749 Photos: 2	You really need to do the trap bar deadlifts. If your gym doesn't have one, make them get one. I mean, there is no reason whatsoever I can see for you to do regular deadlifts, especially with your back. If you want a more hamstring dominant movement, do glute ham raises, but any benefit you get in your low back/traps from deads will be the same with trap bar deads, if not better. It is just a more comfortable movement, you will be able to lift real nice weights without the fear of messing up your back, or well, at least lessened fear. By having the bar perfectly in your center of gravity, you will be a lot less likely to ever have your back in a compromising position. look into it.
	http://futuretrainer.blogspot.com/ --My new blog!!

02-25-2008, 06:53 PM	#977
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	We do have a trap bar. I cycle my workout ideas and thats the next one up. I guess the biggest reason why I havent yet is cuz of the rarity of trap bars. If I had to switch gyms, for instance, and they didnt have a trap bar, I might be stuck. Its like lifting with straps. The one day you forget to bring them to the gym, your workout will suck.
	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

02-25-2008, 08:06 PM	#979
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	ohhh.. alright.
	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

02-26-2008, 09:20 AM	#980
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Active Stretched Warm ups.. Planks w/extended appendage Floor Bridges on hands w/extended appendage Weighted Wide Grip Pullups BW for 3 sets, 5 reps 90lbs for 3 reps (too heavy?) 70lbs for 3 sets, 3 reps (3 min RI; strapped) Medium-Wide Grip T-Bar 1 plate for 5 reps 2 plates for 5 reps 3 plates for 5 reps 4 plates for 5 sets, 3 reps (2 min RI) Close, Supinated Grip Pulldowns 200lbs for 2 sets, 6 reps 220lbs for 6 reps (90 sec RI) Neutral Grip Cable Row 220lbs for 3 sets, 6 reps (90 sec RI) Static Stretched Mixed feelings about today. 90lbs never felt this heavy. Shit, even last time I did 2 sets of 3 reps AFTER 2 sets of 70lbs. I was strapped too, but nothing made up for it. I even had lousy range of motion for the 90. Nothing to it. I am a pussy. T-Bars....I am going to post a thread in Training today about this. The wide grips make for a shady "pick up." Youre gonna have to tune into Training to see what I mean, but if I am going to do this Lever-type machine, exercise, I will have to do it with a neutral grip. Surprisingly, lat pulldowns werent as boring as before. With pullups being kinda lousy (ive also lost interest in them), it might be time to make these a staple for now. 200 was too comfy, so I increased it. Ahh, there we go. I didnt come here to relax! Rows were up too, but the range of motion started to suck. 210 might had been a better option.
	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

02-27-2008, 01:26 AM	#981
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,266 Blog Entries: 8	Usually for my T-bar rows, I just take a bar, throw it on the ground and weigh down one end, put the weight on the other end and grab the bar with my hands stacked left on top of right (or whatever you prefer) with no wraps and just lift it a little into position, then row it. I see those "set-ups" in my gym too but have always been weary of them. It seems like they are trying to make an easy and simple exercise easier, but at what cost I wonder.
	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

02-28-2008, 09:41 AM	#982
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Return of the quads Active Stretched Warm ups.. Crunches w/legs on ball Cable Woodchops Single Legged BW Squats on platform (much better) Barbell ATG Squats The bar for 5 reps 135lbs for 5 reps 185lbs for 5 reps 225lbs for 6 sets, 3 reps (45-60 sec RI; no pain) Barbell Lunges 95lbs for 2 sets, 12 steps (60+ sec RI; alternating) 95lbs for 2 sets, 12 steps (60+ sec RI; one side at a time) Unilateral Leg Press 3 plates on each side for 3 sets, 8 reps (30 sec RI) Static Stretched No pain then or now. Well see if I have some later. I took it easy though. 225lbs isnt too bad whatsoever, but stimulates some fatigue. I was starting to wonder that maybe MY past version of the single legged squats are what messed things up. For example, if I was to do a set on squats using only my right leg, my left leg would be crossed over my right knee. Meaning, my left leg's ankle would rest just superior to my patella. I am wondering if the weight of that ankle/leg prevented some flexibility on the knee. I have done this on both sides and my right knee cracks a tad too. Not much else to say.
	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

03-04-2008, 08:40 AM	#983
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Push Active Stretched Warm ups.. Regular Planks Cable Woodchops Alternating Incline DB Press 40lb DBs for 6 reps 50lb DBs for 6 reps 75lb DBs for 3 sets, 8 reps (90 sec RI) Alternating Standing OH DB Press 45lb DBs for 3 sets, 8 reps (90 sec RI) Flat DB Fly 45lb DBs for 3 sets, 10 reps (60 sec RI) DB Scaptions 30lb DBs for 3 sets, 10 reps (60 sec RI; small RPs on 3rd set) Close Grip Bench Press 205lbs for 2 sets, 8, then 6, failed, then 1 more (60 sec RI) Static Stretched Standing and Incline DB pushes both went up 5 lbs. Though they werent exactly tough, I was getting fatigued. I had a horrible weekend (one of the worst in my life), so this is fine by me. Flies went up a tad too, but scaptions remained the same. I think last time I did this, I gave up. Well, even though I took a couple breaths in between a couple reps, I wasnt giving up this time. Close grips...not much to say here. I just lost motivation. I didnt have much of that today cuz of my weekend + thoughts of my performance today. I am going to try to tape 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

03-04-2008, 08:41 AM	#984
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,494 Photos: 3	Oh yeah, I got a letter about my knee. I am fine. I just have "irregular cartilage" whatever that means. I could type out exactly what it says, but there is a lot of info and from what it sounds like, everything is within normal working range.
	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

03-04-2008, 09:30 AM	#985
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	That's good news about your knee!! Horrible weekend huh??? Care to elaborate for us nosey peeps??