K.i.s.s.

AKIRA · 03-06-2008, 10:33 AM

Active Stretched

Warm ups..
Planks on hands w/supersetted extended leg(s)
Cable woodchops, both ways (up-down, down-up)

Weighted Chin Ups
BW for 2 sets, 5 reps
25lbs for 3 sets, 8 reps (90 sec RI)

T-Bar Row, Neutral Grip

3 plates for 3 sets, 8 reps (90 sec RI)

Widest Grip Lat Pulldowns
180lbs..whoa, too heavy
150lbs for 10 reps
140lbs for 2 sets, 10 reps (60 sec RI)

Unilateral Hammer Strength Row
1 plate + 25lbs on each side for 3 sets, 10 reps (60 sec RI)

Reverse EZ bar Curls
50lbs for 2 sets, 10 reps (45 sec RI)

Static Stretched

Woodchops from going bottom to top is a lot harder than the other way. Guess I forgot.

Chin ups....Hmm.

What the fuck, this shouldnt be hard.. Is it possible to be overtrained on an exercise? Everything else seems within normal range, but this shit shouldnt still be tough. I think even despite the low frequency of shorter rests. And, shit, 90 sec isnt all that short.

Welp, I tried T-bar rows with a neutral grip and its a ton better. Guess thats going to be the way it goes from now on.

Lat pull downs... Eh.. Ahh, Ahhhhhh now I remember why I hated this shit.

Hammer strength rows were aiight.

Reverse curls...not sure why now I did these. I didnt use straps today, so there wasnt really a need for this type of angle.

Big G · 03-11-2008, 05:41 AM

Congras re:knee. I've been wondering. There's a buddy of mine at work that's really creaky/crackly too. He doesn't have pain but it's noisy. I wonder if it goes away over time. Did the doc say anyting about that?

I'm still not convinced that ATG squats don't aggravate stuff like that.

AKIRA · 03-11-2008, 12:18 PM

Well Ill respond to that by my next entry...

QUAD DOMINANT

Active Stretched

Warm ups..
Planks w/supersetted extended appendages
Floor Bridges on hands w/extended leg
Floor Bridges w/feet on ball and leg extensions

ATG Squats
The bar for 15 reps
135lbs for 5 reps
185lbs for 5 reps
225lbs for 5 reps
275lbs for 3 reps
315lbs for 3 sets, 3 reps (3 min RI)

DB Marching Lunge
40lb DBs for 3 sets, 8 steps (90 sec RI)

Static Stretched

Took it a bit easy today after the heavy lifts. Squats were fine. I can go up! No pain whatsoever.

Lunges...ugh, still a cardio favorite. I was spent after this.

AKIRA · 03-11-2008, 12:22 PM

Push

Active Stretched

Warm ups..
Rope Crunches

Barbell Bench Press
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for....2 reps

OK! > 3 hours of sleep is going to fuck all this up!

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

Total time = 18 min; HR = 180-190

I couldnt sleep at all last night. Shit, I got up at...umm well I never slept. I fell asleep after 5 and woke up every so often and went home (from a girl's) at 9am.

I thought 2 ephedras would save me. Uh uh. Buuut HIIT was still a good work out. Ill bench tomorrow.

AKIRA · 03-12-2008, 11:30 AM

No active stretches?

Warm ups..
Side Planks
Rope Crunches

Flat Barbell Bench
135lbs for 5 reps
185lbs for 5 reps
225lbs for 5 reps
275lbs for 3 reps
315lbs for 3 sets, 3 reps (3 min RI)

Standing OH BB Press
135lbs for 5 reps
185lbs for 3 sets, 3, 2.5, 2.25 reps (> 2 min RI; failed)

Speed Bench
205lbs for 3 sets, 8 reps (90 sec RI)

Seated OH DB Press
80lb DBs for 2 sets, 8 reps
Same thing for 4.5 reps (90 sec RI; failed)

Static Stretched

Hmph. 315 felt heavy. I had some arching in the back going on too... At least, I felt better than yesterday.

OHs were best ever. Sure I failed on the standings, but I didnt give up as fast or easily as before. Seated were just me saying fuck it. OH presses are the most TAXING on my cardio. Sincerely, ANY other lifts dont suffer as much as these. My form, strength, tempo, all of it is affected by the slightest loss of breath.

Speed bench. Ok, can someone tell me the speed of speed benching? I go as fast as I can without loss of form, but fatigue is inevitable, yes? I am just wondering cuz I can obviously go faster if I used lighter weight, but what are the limitations?

Stewart20 · 03-12-2008, 11:56 AM

well, that's why they only do 3 reps sets on speed bench, you know, those big powerlifting types

. With only 3 reps, you are surely not going to lose form as you go. there are varying opinions on how to do them, some say just lower and lift the weight as fast as you can, while others say lower it under control, pause for a split second and then explode up. I guess it's up to you as to what you do.

the weight should be around 60% of your 1RM for the 3 rep sets. If you are gonna do 8 rep sets, I would obviously lower the weight accordingly.

AKIRA · 03-12-2008, 02:05 PM

Ohhh. Hmm. I havent read up on some things that I did years ago, so I have to re-freshen myself.

Id LIKE to do a heavier weight. 205 is a bit of a joke, but going fast, its not.

I slightly remembered going down slowly and having an explosive concentric. (P/RR/S) However, I jumped around with it until I just declared that I dont know what I am doing.

My sticky point of the 315 I did today was pretty much right off my chest.

Stewart20 · 03-12-2008, 02:49 PM

Quote:

Originally Posted by AKIRA

Ohhh. Hmm. I havent read up on some things that I did years ago, so I have to re-freshen myself.

Id LIKE to do a heavier weight. 205 is a bit of a joke, but going fast, its not.

I slightly remembered going down slowly and having an explosive concentric. (P/RR/S) However, I jumped around with it until I just declared that I dont know what I am doing.

My sticky point of the 315 I did today was pretty much right off my chest.

If you want to specifically target that sticking point, *they* say to do lots of stuff for the low end, such as dumbbells, paused bench presses or even incline press. Or, you can also just work on getting faster and faster through the speed work, so once you get fast enough you should just be able to blast through the sticky point.

AKIRA · 03-17-2008, 02:46 PM

Got my Body Composition tested today.

12.7% BF

Skin Caliper tests on my pec, navel, quad.

Active Stretched

Warm ups..
Planks on ball
Cable Wood Chops
Single Legged KB RDLs

Conventional Deadlifts
135lbs for 5 reps
205lbs for 5 reps
225lbs for 3 reps
275lbs for 3 reps
315lbs for 3 reps (DOH grips)
385lbs for 3 sets, 3 reps (3 min RI; staggered grip)

Good Mornings
175lbs...nah.

135lbs for 3 sets, 8 reps (60 sec RI)

Calf extensions on Leg Press
3 plates on each side for 4 sets, 8 reps (30 sec RI)

Static Stretched

Today's deadllift numbers are quite nice. Though I started to lose grip, I think I am done for now. I really want to shoot for that 405, but I am going to take Stewart's advice and switch to the trap bar. I have other little changes too coming up..

Good mornings... Eh, I wanted to go light on these cuz of the feeling I was getting during the deads.

Calves were good. These are always fun when you do them less often.

That being said, I have been thinking if I have a hernia lately.

However, after reading threads on here vs. what I find on the net, chances are if I have one, I prolly know it. Truth be told, I feel a slight pressure on the anterior side where my femur enters into my pelvis. I look for some sort of bulge and I even cough to see/feel any sort of abnormality poking through when there is abdominal pressure. However, I feel both sides of my torso and nothing seems unbalanced. In other words, my left side flexes as much as my right side.

I also have no pain or burn... So it doesnt sound like a hernia, but I am going to see if the school has a doc to check me. I just really dont know what else it is. Besides this, I felt that getting a 3RM (it was prolly more) on a deadlift for a person that has a herniated disk was enough to fulfill my pride.

Now I want to lift as much heavy shit as many times as I can. Here comes volume and possible the return of P/RR/S.

**DOMS** · 03-17-2008, 03:09 PM

Great job on the low BF%.

Great job on the Deads, too. Not to mention the entire workout!

As for the supposed hernia, you probably just pulled something. I did that once. I was nearly freaking out, but it went away. And it's my understanding that hernias don't just go away. The strain (just above and to the left of my nads) did take over three weeks to completely heal.

AKIRA · 03-17-2008, 03:16 PM

Is it silly to think "if you have a hernia, you WILL know" or can it be very small and almost undetected?

Some thread have said both sides which makes it confusing, but the internet supports the "you will know" side.

**DOMS** · 03-17-2008, 03:21 PM

Quote:

Originally Posted by AKIRA

Is it silly to think "if you have a hernia, you WILL know" or can it be very small and almost undetected?

Some thread have said both sides which makes it confusing, but the internet supports the "you will know" side.

I'm more of the "you will know" side. Granted, it may just be a lesion, but it'll work itself into a hernia. At that point, you'll know. As you with most "it could be something bad" injuries, go see your GP.

Lastly, I look at it as a numbers game. You're statistically more likely to pull a muscle (or tendon) than you are to get a hernia.

AKIRA · 03-17-2008, 03:39 PM

Well...lets just hope that this doesnt get 'worse.' Really, really, lets hope!

AKIRA · 03-19-2008, 03:57 PM

Active Stretched

Warm ups...
Pendelums
Bridges w/legs on ball doing marches

Weighted Pull ups
BW for 2 sets, 5 reps
25lbs for 5 reps
45lbs for 3 reps
80lbs for 3 sets, 3 reps (3 min RI; strapped; last rep was 80% done)

Neutral Grip T-Bar
1 plate for 5 reps
2 plates for 5 reps
3 plates for 3 reps
4 plates + 10lbs for 4 sets, 3 reps (~2:30 RI)

Supinated, Close Grip Lat pulldowns
220lbs for 3 sets, 6 reps (90 sec RI)

Wide Grip Cable Rows
210lbs for 3 sets, 6 reps (90 sec RI)

Static Stretched

I kinda felt strong today. I fucked up the breathing on the last set of the pullups, so I failed, but fuck it.

Rows were pretty good. I like the neutral grip T-bars.

Pulldowns had a funny feeling in the groin area....

Cable rows sucked. Ugh.

Well thats that. I dont know if I pulled something in my groin or if its a hernia, but I am going ot lay low for a bit and if it doesnt go away (or gets worse), Ill see about checking it out.

My numbers will stop now and I will return to volume. I feel like I got some decent numbers, but they couldve been better with more concentration, but Ive had one helluva semester so far...

Triple Threat · 03-19-2008, 04:05 PM

Quote:

Originally Posted by AKIRA

Pulldowns had a funny feeling in the groin area....

Exactly what were you pulling?

Resting up is a good idea. Don't want to take any chances.

AKIRA · 03-19-2008, 04:08 PM

I really wish I could find out some info on small hernias...or what a groin pain feels like.

I dont see any protrusions...but I feel some pain during some lifts. I mean, I guess it feel like a pulled muscle...wait no, what does a pulled muscle in the ab area feel like?

goob · 03-19-2008, 04:40 PM

Quote:

Originally Posted by AKIRA

I really wish I could find out some info on small hernias...or what a groin pain feels like.

I dont see any protrusions...but I feel some pain during some lifts. I mean, I guess it feel like a pulled muscle...wait no, what does a pulled muscle in the ab area feel like?

I've done that a few times. Not sure exactly what it is, but have been paranoid of it being a hernia. Disappeared afterwards, and my next workout two days later had no problems. This happened both times.

It's probably nothing. However, I'd stop during a workout if you do feel like it could get worse.

AKIRA · 03-29-2008, 10:13 PM

Returning to the sweat shop tomorrow. Return of the bulgarians and front squats might make an appearance!

AKIRA · 03-31-2008, 10:10 AM

Quad Dominant

Beaten, Demolished, Annihilated

Active Stretched big time

Warm ups..
V-ups w/isolations
Planks
Single Legged Squats on platform; almost pistols

Front Squats (3/X/0 tempo)
The bar for x reps
95lbs for 8 reps
135lbs for 4 sets, 6 reps (90 sec RI)

DB Bulgarians (2-3/X/0)
30lb DBs for 3 sets, 10 reps (90 sec RI; RPs all over the place)

Leg Extensions (1/1/1 tempo)
80lbs for 2 sets, 12 reps (> 30 sec RI)

Seated Calf (4/X/0 tempo)
2 plates for 4 sets, 6 reps (60 sec RI)

Static Stretched

Still feeling discomfort in the groin area, but I am pretty sure its not as bad. I only felt it in the V-ups...

Front Squats were done, again, with my arms crossed over. I tried to do the whole "elbows up" shit, but I couldnt get them up. I dont know why, I even stepped back from the bar and tried it with nothing and I noticed that if I got my elbows up, my wrists are beyond me neck (towards my back). It was here that I noticed my forearms are longer than my humerus. Only way to get them up is to saw off my wrists...

Bulgarians... BULGARIANS FUCK YOU! Seriously, these fuckers caught up with me in a hurry on my 2nd set, 2nd leg (which was always the right leg). I kept having to stop at the 4th rep (or 14th). Christ oh fucking mighty. I even dropped the DBs at some point and said fuck it. But I couldnt let that stand on my return to the sweat factory.

Leg extensions. Hmm, 80lbs burned? Eh, who fucking cares.

I wouldve liked to have done standing instead of sitting calf raises, but standing calf raises causes skin discolorations on my shoulders. They dont hurt, but they look like 2 horizontal red stretch marks along my shoulders that dont go away for days. If I am going to jacksonville today to see my lady friend, I sure dont want to look fucked up.

goob · 03-31-2008, 03:27 PM

Quote:

Originally Posted by Akira

Bulgarians... BULGARIANS FUCK YOU! Seriously, these fuckers caught up with me in a hurry on my 2nd set, 2nd leg (which was always the right leg). I kept having to stop at the 4th rep (or 14th). Christ oh fucking mighty. I even dropped the DBs at some point and said fuck it. But I couldnt let that stand on my return to the sweat factory.

Hahaha,

. Those fuckers sure sting. My best efforts were 60lb DB's for something like 3 or 4 reps, I had to sit for 4 minutes after that, fearing to move cuz i thought my back would break. Bulgarians are THE worst movement.

AKIRA · 03-31-2008, 04:36 PM

They really are a doozy. I just wonder if its one of those movements that JUST elicits a burning effect (see dumb bell raises).

AKIRA · 04-01-2008, 05:06 PM

Active Stretched

Warm ups..
Side Planks
Cable Woodchops

Flat DB Press (3/X/0)
50lb DBs for 6 reps
70lb DBs for 6 reps
100lb DBs for 4 sets, 6 reps (90 sec RI; OH SHIT! Forgot tempo on first 3 sets)

Standing OH BB Press (2-3/X/0
135lbs for 4 sets, 6, 6, 5, 4 reps (90 sec RI; failed)

Dips
BW for 3 sets, 10 reps (60 sec RI)

Seated OH Neutral Grip DB Press
45lb DBs for 3 sets, 10 reps (60 sec RI)

Static Stretched

Ran out of time, but good workout nonetheless. It was a tough day due to a tough morning.

OHs failed, yeah, but I know I can get this shit situated had I had more calories and sleep to work with.

Not much to say, everything was kinda easy, but the tempo sure fucks with it.

AKIRA · 04-03-2008, 09:04 AM

Active Stretched

Warm ups..
Isometric Floor Bridges on hands w/extended leg
Single Legged KB RDLs

Trap Bar Deadlifts
2 plates for 6 reps
4 plates for 4 sets, 6 reps (90 sec RI)

Good Mornings
95lbs for 3 sets, 10 reps (60 sec RI)

Hamstring Curl
90lbs for 2 sets, 12 reps (>30 sec RI)

Standing Calf Raise
120lbs for 8 reps
180lbs for 3 sets, 8 reps (45 sec RI)

Static Stretched

Not much to say. FIrst time i did a trap bar deadlift. Interesting term: Trap Bar. Shouldnt it be DEADLIFT BAR? Anyway, it felt like a ground based squat without the burn of the quads. I dont know how much the bar weighs, but what I did today was 2 plates on each side (225lbs?). Fun stuff, Ill keep at it.

GMs were light only cuz I didnt know how Id do against 30 total reps with 60 sec RIs.

03-06-2008, 10:33 AM	#991
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Active Stretched Warm ups.. Planks on hands w/supersetted extended leg(s) Cable woodchops, both ways (up-down, down-up) Weighted Chin Ups BW for 2 sets, 5 reps 25lbs for 3 sets, 8 reps (90 sec RI) T-Bar Row, Neutral Grip 3 plates for 3 sets, 8 reps (90 sec RI) Widest Grip Lat Pulldowns 180lbs..whoa, too heavy 150lbs for 10 reps 140lbs for 2 sets, 10 reps (60 sec RI) Unilateral Hammer Strength Row 1 plate + 25lbs on each side for 3 sets, 10 reps (60 sec RI) Reverse EZ bar Curls 50lbs for 2 sets, 10 reps (45 sec RI) Static Stretched Woodchops from going bottom to top is a lot harder than the other way. Guess I forgot. Chin ups....Hmm. What the fuck, this shouldnt be hard.. Is it possible to be overtrained on an exercise? Everything else seems within normal range, but this shit shouldnt still be tough. I think even despite the low frequency of shorter rests. And, shit, 90 sec isnt all that short. Welp, I tried T-bar rows with a neutral grip and its a ton better. Guess thats going to be the way it goes from now on. Lat pull downs... Eh.. Ahh, Ahhhhhh now I remember why I hated this shit. Hammer strength rows were aiight. Reverse curls...not sure why now I did these. I didnt use straps today, so there wasnt really a need for this type of angle.
	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

03-11-2008, 05:41 AM	#992
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,211 Photos: 1	Congras re:knee. I've been wondering. There's a buddy of mine at work that's really creaky/crackly too. He doesn't have pain but it's noisy. I wonder if it goes away over time. Did the doc say anyting about that? I'm still not convinced that ATG squats don't aggravate stuff like that.
	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

03-11-2008, 12:18 PM	#993
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Well Ill respond to that by my next entry... QUAD DOMINANT Active Stretched Warm ups.. Planks w/supersetted extended appendages Floor Bridges on hands w/extended leg Floor Bridges w/feet on ball and leg extensions ATG Squats The bar for 15 reps 135lbs for 5 reps 185lbs for 5 reps 225lbs for 5 reps 275lbs for 3 reps 315lbs for 3 sets, 3 reps (3 min RI) DB Marching Lunge 40lb DBs for 3 sets, 8 steps (90 sec RI) Static Stretched Took it a bit easy today after the heavy lifts. Squats were fine. I can go up! No pain whatsoever. Lunges...ugh, still a cardio favorite. I was spent after 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

03-11-2008, 12:22 PM	#994
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Push Active Stretched Warm ups.. Rope Crunches Barbell Bench Press 135lbs for 2 sets, 5 reps 185lbs for 5 reps 225lbs for 3 reps 245lbs for 3 reps 275lbs for 3 reps 315lbs for....2 reps OK! > 3 hours of sleep is going to fuck all this up! HIIT, Eliptical 5 min warm up 6 sets of 20 sec sprints w/1 min moderates 5 min cool down Total time = 18 min; HR = 180-190 I couldnt sleep at all last night. Shit, I got up at...umm well I never slept. I fell asleep after 5 and woke up every so often and went home (from a girl's) at 9am. I thought 2 ephedras would save me. Uh uh. Buuut HIIT was still a good work out. Ill bench tomorrow.
	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

03-12-2008, 11:30 AM	#995
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	No active stretches? Warm ups.. Side Planks Rope Crunches Flat Barbell Bench 135lbs for 5 reps 185lbs for 5 reps 225lbs for 5 reps 275lbs for 3 reps 315lbs for 3 sets, 3 reps (3 min RI) Standing OH BB Press 135lbs for 5 reps 185lbs for 3 sets, 3, 2.5, 2.25 reps (> 2 min RI; failed) Speed Bench 205lbs for 3 sets, 8 reps (90 sec RI) Seated OH DB Press 80lb DBs for 2 sets, 8 reps Same thing for 4.5 reps (90 sec RI; failed) Static Stretched Hmph. 315 felt heavy. I had some arching in the back going on too... At least, I felt better than yesterday. OHs were best ever. Sure I failed on the standings, but I didnt give up as fast or easily as before. Seated were just me saying fuck it. OH presses are the most TAXING on my cardio. Sincerely, ANY other lifts dont suffer as much as these. My form, strength, tempo, all of it is affected by the slightest loss of breath. Speed bench. Ok, can someone tell me the speed of speed benching? I go as fast as I can without loss of form, but fatigue is inevitable, yes? I am just wondering cuz I can obviously go faster if I used lighter weight, but what are the limitations?
	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

03-12-2008, 11:56 AM	#996
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,719 Photos: 2	well, that's why they only do 3 reps sets on speed bench, you know, those big powerlifting types. With only 3 reps, you are surely not going to lose form as you go. there are varying opinions on how to do them, some say just lower and lift the weight as fast as you can, while others say lower it under control, pause for a split second and then explode up. I guess it's up to you as to what you do. the weight should be around 60% of your 1RM for the 3 rep sets. If you are gonna do 8 rep sets, I would obviously lower the weight accordingly.
	http://futuretrainer.blogspot.com/ --My new blog!!

03-12-2008, 02:05 PM	#997
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Ohhh. Hmm. I havent read up on some things that I did years ago, so I have to re-freshen myself. Id LIKE to do a heavier weight. 205 is a bit of a joke, but going fast, its not. I slightly remembered going down slowly and having an explosive concentric. (P/RR/S) However, I jumped around with it until I just declared that I dont know what I am doing. My sticky point of the 315 I did today was pretty much right off my chest.
	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

03-17-2008, 02:46 PM	#999
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Got my Body Composition tested today. 12.7% BF Skin Caliper tests on my pec, navel, quad. Active Stretched Warm ups.. Planks on ball Cable Wood Chops Single Legged KB RDLs Conventional Deadlifts 135lbs for 5 reps 205lbs for 5 reps 225lbs for 3 reps 275lbs for 3 reps 315lbs for 3 reps (DOH grips) 385lbs for 3 sets, 3 reps (3 min RI; staggered grip) Good Mornings 175lbs...nah. 135lbs for 3 sets, 8 reps (60 sec RI) Calf extensions on Leg Press 3 plates on each side for 4 sets, 8 reps (30 sec RI) Static Stretched Today's deadllift numbers are quite nice. Though I started to lose grip, I think I am done for now. I really want to shoot for that 405, but I am going to take Stewart's advice and switch to the trap bar. I have other little changes too coming up.. Good mornings... Eh, I wanted to go light on these cuz of the feeling I was getting during the deads. Calves were good. These are always fun when you do them less often. That being said, I have been thinking if I have a hernia lately. However, after reading threads on here vs. what I find on the net, chances are if I have one, I prolly know it. Truth be told, I feel a slight pressure on the anterior side where my femur enters into my pelvis. I look for some sort of bulge and I even cough to see/feel any sort of abnormality poking through when there is abdominal pressure. However, I feel both sides of my torso and nothing seems unbalanced. In other words, my left side flexes as much as my right side. I also have no pain or burn... So it doesnt sound like a hernia, but I am going to see if the school has a doc to check me. I just really dont know what else it is. Besides this, I felt that getting a 3RM (it was prolly more) on a deadlift for a person that has a herniated disk was enough to fulfill my pride. Now I want to lift as much heavy shit as many times as I can. Here comes volume and possible the return of P/RR/S.
	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

03-17-2008, 03:16 PM	#1001
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Is it silly to think "if you have a hernia, you WILL know" or can it be very small and almost undetected? Some thread have said both sides which makes it confusing, but the internet supports the "you will know" side.
	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

03-17-2008, 03:39 PM	#1003
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Well...lets just hope that this doesnt get 'worse.' Really, really, lets hope!
	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

03-19-2008, 03:57 PM	#1004
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Pull Active Stretched Warm ups... Pendelums Bridges w/legs on ball doing marches Weighted Pull ups BW for 2 sets, 5 reps 25lbs for 5 reps 45lbs for 3 reps 80lbs for 3 sets, 3 reps (3 min RI; strapped; last rep was 80% done) Neutral Grip T-Bar 1 plate for 5 reps 2 plates for 5 reps 3 plates for 3 reps 4 plates + 10lbs for 4 sets, 3 reps (~2:30 RI) Supinated, Close Grip Lat pulldowns 220lbs for 3 sets, 6 reps (90 sec RI) Wide Grip Cable Rows 210lbs for 3 sets, 6 reps (90 sec RI) Static Stretched I kinda felt strong today. I fucked up the breathing on the last set of the pullups, so I failed, but fuck it. Rows were pretty good. I like the neutral grip T-bars. Pulldowns had a funny feeling in the groin area.... Cable rows sucked. Ugh. Well thats that. I dont know if I pulled something in my groin or if its a hernia, but I am going ot lay low for a bit and if it doesnt go away (or gets worse), Ill see about checking it out. My numbers will stop now and I will return to volume. I feel like I got some decent numbers, but they couldve been better with more concentration, but Ive had one helluva semester so far...
	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

03-19-2008, 04:08 PM	#1006
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	I really wish I could find out some info on small hernias...or what a groin pain feels like. I dont see any protrusions...but I feel some pain during some lifts. I mean, I guess it feel like a pulled muscle...wait no, what does a pulled muscle in the ab area feel like?
	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

03-29-2008, 10:13 PM	#1008
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Returning to the sweat shop tomorrow. Return of the bulgarians and front squats might make an appearance!
	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

03-31-2008, 10:10 AM	#1009
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Quad Dominant Beaten, Demolished, Annihilated Active Stretched big time Warm ups.. V-ups w/isolations Planks Single Legged Squats on platform; almost pistols Front Squats (3/X/0 tempo) The bar for x reps 95lbs for 8 reps 135lbs for 4 sets, 6 reps (90 sec RI) DB Bulgarians (2-3/X/0) 30lb DBs for 3 sets, 10 reps (90 sec RI; RPs all over the place) Leg Extensions (1/1/1 tempo) 80lbs for 2 sets, 12 reps (> 30 sec RI) Seated Calf (4/X/0 tempo) 2 plates for 4 sets, 6 reps (60 sec RI) Static Stretched Still feeling discomfort in the groin area, but I am pretty sure its not as bad. I only felt it in the V-ups... Front Squats were done, again, with my arms crossed over. I tried to do the whole "elbows up" shit, but I couldnt get them up. I dont know why, I even stepped back from the bar and tried it with nothing and I noticed that if I got my elbows up, my wrists are beyond me neck (towards my back). It was here that I noticed my forearms are longer than my humerus. Only way to get them up is to saw off my wrists... Bulgarians... BULGARIANS FUCK YOU! Seriously, these fuckers caught up with me in a hurry on my 2nd set, 2nd leg (which was always the right leg). I kept having to stop at the 4th rep (or 14th). Christ oh fucking mighty. I even dropped the DBs at some point and said fuck it. But I couldnt let that stand on my return to the sweat factory. Leg extensions. Hmm, 80lbs burned? Eh, who fucking cares. I wouldve liked to have done standing instead of sitting calf raises, but standing calf raises causes skin discolorations on my shoulders. They dont hurt, but they look like 2 horizontal red stretch marks along my shoulders that dont go away for days. If I am going to jacksonville today to see my lady friend, I sure dont want to look fucked 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

03-31-2008, 04:36 PM	#1011
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	They really are a doozy. I just wonder if its one of those movements that JUST elicits a burning effect (see dumb bell raises).
	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

04-01-2008, 05:06 PM	#1012
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Push Active Stretched Warm ups.. Side Planks Cable Woodchops Flat DB Press (3/X/0) 50lb DBs for 6 reps 70lb DBs for 6 reps 100lb DBs for 4 sets, 6 reps (90 sec RI; OH SHIT! Forgot tempo on first 3 sets) Standing OH BB Press (2-3/X/0 135lbs for 4 sets, 6, 6, 5, 4 reps (90 sec RI; failed) Dips BW for 3 sets, 10 reps (60 sec RI) Seated OH Neutral Grip DB Press 45lb DBs for 3 sets, 10 reps (60 sec RI) Static Stretched Ran out of time, but good workout nonetheless. It was a tough day due to a tough morning. OHs failed, yeah, but I know I can get this shit situated had I had more calories and sleep to work with. Not much to say, everything was kinda easy, but the tempo sure fucks with 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

04-03-2008, 09:04 AM	#1013
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Ham Active Stretched Warm ups.. Isometric Floor Bridges on hands w/extended leg Single Legged KB RDLs Trap Bar Deadlifts 2 plates for 6 reps 4 plates for 4 sets, 6 reps (90 sec RI) Good Mornings 95lbs for 3 sets, 10 reps (60 sec RI) Hamstring Curl 90lbs for 2 sets, 12 reps (>30 sec RI) Standing Calf Raise 120lbs for 8 reps 180lbs for 3 sets, 8 reps (45 sec RI) Static Stretched Not much to say. FIrst time i did a trap bar deadlift. Interesting term: Trap Bar. Shouldnt it be DEADLIFT BAR? Anyway, it felt like a ground based squat without the burn of the quads. I dont know how much the bar weighs, but what I did today was 2 plates on each side (225lbs?). Fun stuff, Ill keep at it. GMs were light only cuz I didnt know how Id do against 30 total reps with 60 sec RIs.
	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