K.i.s.s.

AKIRA · 05-08-2008, 10:59 AM

Active & Matic Stretched

Warm ups..
Crunches w/legs on ball
Bridges w/feet on ball into curls

Front Squats
The bar for 10 reps
95lbs for 8 reps
135lbs for 6 reps
185lbs for 4 sets, 6 reps (90 sec RI)

Alternating Barbell Split Squats
115lbs for 3 sets, 10 reps (75 sec RI)

Leg Extensions
3 plates for 2 sets, 12 reps (45 sec RI)

Seated Calf
3 plates + 25lbs for 4 sets, 8 reps (30 sec RI)

Static Stretched

Front Squats are getting easier. Remind me to NOT do this again with a wife beater. Fucking sweat makes shit a lot more slippery.

Split squats...umm

Well, lets just say there were a lot of pauses! Nothing over 8 sec, but I had to take some breathers in between reps. Hey, it was either that or quiting the set.

Leg extensions were done with plates and not a chain. Remind me to never do this again. Not enough tension throughout the movement.

Calves were done with a lever that had 1 prong instead of 2. Naturally, today's addition wont be compared well to the next day's.

AKIRA · 05-09-2008, 02:48 PM

Active Stretched

Warm ups..
Oblique Planks for 3x30sec
Inverted Rows

Weighted Chin Ups (WRONG ORDER, MORON!

)
35lbs for 4 sets, 6 reps (90 sec RI; threw in an extra rep cuz I started to cheat)

Bent Over Rows
215lbs for 4 sets, 6 reps (90 sec RI; CHEATED!)

Neutral Grip T-bar Rows
2 plates + 35lbs for 3 sets, 10 reps (60 sec RI)

Wide Lat Pull Downs
135lbs for 3 sets, 10 reps (60 sec RI)

Standing Alternating DB Curl
40lb DBs for 2 sets, 8 reps (45 sec RI)

Static Stretched

Bought Tribulus

Thats all I am going to see at that gym! Two hot pieces of ass came in when I was LEAVING! God dammit. Older more refined pieces too. Mid 20s, not low 20s. Not a fan of them that young usually.

Anyway, who knows what the fuck I was thinking. Chinups were easy, of course, cuz they were....FIRST! Rows are supposed to be first, oh, god...

Yeah, God..help me. Rows were terrible. My grip sucked, my form sucked, my ROM sucked, and I ended up cheating. Glad I did em though. I think my grip is the WORST on these cuz of the downward motion of the row that immediately follows an ascension. I could slow it down, but that I will be holding the bar for a longer period, so either way, I am fucked. Ugh. Had this exercise been first, it wouldve gone smoother.

Neutral and, surprise surprise, lat pull downs were fun! DB Curls remained the same.

Now lets see if this $10 tribulus does anything. Got 2 bottles. Hey for $10 what harm can it cause? 625mg capsules

AKIRA · 05-12-2008, 01:14 PM

Hams..

Active Stretched

Warm ups..
Pendelums
Single Legged KB RDLs (12kg, 16kg, 20kg, 24kg)

Trap Bar Dead Lifts
135lbs for 4 reps
225lbs for 4 reps
275lbs for 3 reps
315lbs for 4 sets, 6 reps (90 sec RI; straps used on last 2 sets)

Standing Good Mornings
135lbs for 3 sets, 10 reps (75 sec RI)

Lying Leg Curls
90lbs for 2 sets, 12 reps (45 sec RI)

Seated Calf
2 plates + 50lbs for 3 sets, 6 reps (30 sec RI)

Static Stretched

::Insert Tired Smiley Here:: Seriously, why dont we have one?

I cant believe I used straps today! I did it only cuz I was really fatiguing during the deads. I thought that perhaps, theyd ease the pain, but..

Good Mornings...Ya know, I felt a little scared on this one...and dissatisfied. I want to go up, but with this rep scheme? I think Ill lower it to 8 reps and keep the rests around 90 or less.

By the time I got to calves, I was spent. I was going to do HIIT, but fuck that.

Today just felt weird cuz of all the little pains I still have from a work related fight.

I have a vid of it, but god knows how I can get it on here.

Stewart20 · 05-12-2008, 01:42 PM

oh do post the fight. youtube it man, come on now

AKIRA · 05-12-2008, 02:52 PM

Its more of a tackle. Pretty good, but the format isnt friendly, but Ill see what I can do when I bring the CD home.

AKIRA · 05-12-2008, 02:52 PM

Quote:

Originally Posted by AKIRA

Hams..

Active Stretched

Warm ups..
Pendelums
Single Legged KB RDLs (12kg, 16kg, 20kg, 24kg)

Trap Bar Dead Lifts
135lbs for 4 reps
225lbs for 4 reps
275lbs for 3 reps
315lbs for 4 sets, 6 reps (90 sec RI; straps used on last 2 sets)

Standing Good Mornings
135lbs for 3 sets, 10 reps (75 sec RI)

Lying Leg Curls
90lbs for 2 sets, 12 reps (45 sec RI)

Seated Calf
2 plates + 50lbs for 3 sets, 6 reps (30 sec RI)

Static Stretched

::Insert Tired Smiley Here:: Seriously, why dont we have one?

I cant believe I used straps today! I did it only cuz I was really fatiguing during the deads. I thought that perhaps, theyd ease the pain, but..

Good Mornings...Ya know, I felt a little scared on this one...and dissatisfied. I want to go up, but with this rep scheme? I think Ill lower it to 8 reps and keep the rests around 90 or less.

By the time I got to calves, I was spent. I was going to do HIIT, but fuck that.

Today just felt weird cuz of all the little pains I still have from a work related fight.

I have a vid of it, but god knows how I can get it on here.

This is for me..

MAKE SURE YOU STICK WITH 315 UNTIL NO STRAPS!!!!!

biggfly · 05-12-2008, 05:37 PM

What do you do for work?? Def post that clip...let's see you "do work son!" as quoted by Big Black(Rob and Big)!!!

Triple Threat · 05-12-2008, 05:44 PM

Quote:

Originally Posted by AKIRA

::Insert Tired Smiley Here:: Seriously, why dont we have one?

Beats me.

biggfly · 05-12-2008, 05:59 PM

Cuz my tired ass would wear it out using the damn thing everyday...

KelJu · 05-12-2008, 06:10 PM

Now that I am back in the swing, I wanted to see what everyone else is doing. You had a pretty serious back injury a while back. Do you have any inflammation after doing deads? Do trap bar deads feel better on the back than straight bar deads?

Also, you are putting up some damn good numbers.

AKIRA · 05-13-2008, 08:33 AM

Quote:

Originally Posted by KelJu

Now that I am back in the swing, I wanted to see what everyone else is doing. You had a pretty serious back injury a while back. Do you have any inflammation after doing deads? Do trap bar deads feel better on the back than straight bar deads?

Also, you are putting up some damn good numbers.

Thanks. Actually yesterday was quite fatiguing. Ive never done this much weight with such short rests. 90 sec doesnt seem short, but with deads it is. With that, my back is a bit tender today. No pain like before, but inflammed like you said. It feels like there was a lot of work put into my erectors to stay arched. I really want to tape this set from the side to see if my back is actually rounding after the 2nd set.

Quote:

Originally Posted by TripleThreat

Beats me.

Smart ass! That smiley looks like he just took a melatonin. I am talking about a smiley that wipes his brow and says <whew!> Ya know, tired as in "beat."

Quote:

Originally Posted by biggfly

What do you do for work?? Def post that clip...let's see you "do work son!" as quoted by Big Black(Rob and Big)!!!

I do Loss Prevention for department stores. Shouldnt say which one to avoid getting in trouble, but its a popular one. Anyway, the vid comes off a hard drive. Then we can copy it onto a CD, but it also copies a player with it. IN other words, it may be impossible to separate the clip from the player.

AKIRA · 05-13-2008, 01:09 PM

Active Stretched

Warm ups..
Rope Oblique Crunches
Push Ups on Ball

DB Flat Press
55lb DBs for 8 reps
75lb DBs for 8 reps
95lb DBs for 4 reps
125lb DBs for 4 sets, 6, 6, 4.5, 3 reps (90 sec RI; failed)

Seated OH DB Press
85lb DBs for 4 sets, 6 reps (90 sec RI)

Weighted Dips
45lbs for 3 sets, 10 reps (60 sec RI; last set failed at 7, RPed, fired out last reps)

Standing OH BB Press
95lbs for 2 sets, 10, 8 (60 sec RI; gave up)

Rope Push Downs
110lbs for 2 sets, 12 reps (45 sec RI)

HIIT, Eliptical

3 min warm up
6 sets of 20 sec sprints (higher intensity)
5 min cool down

Static Stretched

Ok, I mustve slept wrong 2 nights ago because the insertion point of my pecs (near shoulder) was tight as all hell. I forgot about it today until I did my first set. I fired through it though.

Not to make excuses, but I really wasnt up to par.

Seated OHs were fine. Arching my back though..

I knew dips were going to suffer. Not upset about it though.

I was upset about the standing. Ugh, I was frustrated. 95lbs?

x 10!

HIIT...I did this on a different machine this time (an older one) and the levels that they have (the resistance) are much more intense than the eliptical I usually use.

On a side note, ugh...Man..there is this girl that I see from time to time in the gym and she is top notch quality. God damn, these types of girls are the only ones one should bother dating. Not the beauty of her, but the level of attraction she always gives off to me. "That girl I always wanted to talk to." I never know when shes there, but today she was on an eliptical at the end on another row. On one side was nothing and the other side was a fat jock talking to her. When I walked in, she made eye contact, which means nothing cuz people always look at whom is coming and going. I wanted to workout next to her and invoke a 'hello' but there was no avail. In any case, I worked out behind her, stretched to her right, and never had an opening. As I began to leave I made eye contact again and smirked.

Nothing back, but I smirked, I didnt smile. In any case, I walked to the locker room and I had to pass back to leave. I looked in made eye contact, walked passed some pillars, looked around, and she was still looking! She was smiling too!

Now if I can just fucking talk to her!

chiquita6683 · 05-13-2008, 01:17 PM

Quote:

Originally Posted by AKIRA

Active Stretched

On a side note, ugh...Man..there is this girl that I see from time to time in the gym and she is top notch quality. God damn, these types of girls are the only ones one should bother dating. Not the beauty of her, but the level of attraction she always gives off to me. "That girl I always wanted to talk to." I never know when shes there, but today she was on an eliptical at the end on another row. On one side was nothing and the other side was a fat jock talking to her. When I walked in, she made eye contact, which means nothing cuz people always look at whom is coming and going. I wanted to workout next to her and invoke a 'hello' but there was no avail. In any case, I worked out behind her, stretched to her right, and never had an opening. As I began to leave I made eye contact again and smirked.

Nothing back, but I smirked, I didnt smile. In any case, I walked to the locker room and I had to pass back to leave. I looked in made eye contact, walked passed some pillars, looked around, and she was still looking! She was smiling too!

Now if I can just fucking talk to her!

Just talk to her!

AKIRA · 05-14-2008, 12:56 PM

Stretched

HIIT, Treadmill
5 min warm up
8 sets of 20 sec sprints
5 min cool down

Eliptical
15 min moderate pace
4 sets of 30 sec sprints w/30 sec moderates in between
5 min cool down

Stretched

In and out. That girl was there again...and AGAIN, no machines were available next to her. Not to mention, the same slob that was there before was there again. Could it be her bfriend? Wouldnt surprise me since hot girls around here aim incredibly fucking low.

AKIRA · Yesterday, 10:16 AM

Active Stretched

Warm ups..
Ipsilateral Planks
Cable Wood chops
Pistols

Front Squats
135lbs for 2 sets, 6 reps
205lbs for 4 sets, 6 reps (90 sec RI)

Split Squats
135lbs for 4 sets, 6 reps (75 sec RI; too heavy)

Leg Extensions
140lbs for 2 sets, 12 reps (45 sec RI)

Standing Calf
100lbs for 2 sets, 6 reps
220lbs for 3 sets, 6 reps (30 sec RI; was supposed to do 4 sets)

Static Stretched

WHOA WHOA WHOA...205lbs was a killer. My core was really called into play. I started to wonder how or why this is better for your back. Less compression of the disks is all I can think of, cuz when this shit is in FRONT of you, when you fatigue, your back will have a higher chance of rounding. 205lbs will have to stay for now.

The split squats were supposed to be 4x6 with 75 sec RI, but I fucked that up. Ugh, I am going back down to 115lbs and do it until I dont need RPs in between reps.

Everything else was spectacular.

05-08-2008, 10:59 AM	#1051
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Quads BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Active & Matic Stretched Warm ups.. Crunches w/legs on ball Bridges w/feet on ball into curls Front Squats The bar for 10 reps 95lbs for 8 reps 135lbs for 6 reps 185lbs for 4 sets, 6 reps (90 sec RI) Alternating Barbell Split Squats 115lbs for 3 sets, 10 reps (75 sec RI) Leg Extensions 3 plates for 2 sets, 12 reps (45 sec RI) Seated Calf 3 plates + 25lbs for 4 sets, 8 reps (30 sec RI) Static Stretched Front Squats are getting easier. Remind me to NOT do this again with a wife beater. Fucking sweat makes shit a lot more slippery. Split squats...umm Well, lets just say there were a lot of pauses! Nothing over 8 sec, but I had to take some breathers in between reps. Hey, it was either that or quiting the set. Leg extensions were done with plates and not a chain. Remind me to never do this again. Not enough tension throughout the movement. Calves were done with a lever that had 1 prong instead of 2. Naturally, today's addition wont be compared well to the next day'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

05-09-2008, 02:48 PM	#1052
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Pull Active Stretched Warm ups.. Oblique Planks for 3x30sec Inverted Rows Weighted Chin Ups (WRONG ORDER, MORON! ) 35lbs for 4 sets, 6 reps (90 sec RI; threw in an extra rep cuz I started to cheat) Bent Over Rows 215lbs for 4 sets, 6 reps (90 sec RI; CHEATED!) Neutral Grip T-bar Rows 2 plates + 35lbs for 3 sets, 10 reps (60 sec RI) Wide Lat Pull Downs 135lbs for 3 sets, 10 reps (60 sec RI) Standing Alternating DB Curl 40lb DBs for 2 sets, 8 reps (45 sec RI) Static Stretched Bought Tribulus Thats all I am going to see at that gym! Two hot pieces of ass came in when I was LEAVING! God dammit. Older more refined pieces too. Mid 20s, not low 20s. Not a fan of them that young usually. Anyway, who knows what the fuck I was thinking. Chinups were easy, of course, cuz they were....FIRST! Rows are supposed to be first, oh, god... Yeah, God..help me. Rows were terrible. My grip sucked, my form sucked, my ROM sucked, and I ended up cheating. Glad I did em though. I think my grip is the WORST on these cuz of the downward motion of the row that immediately follows an ascension. I could slow it down, but that I will be holding the bar for a longer period, so either way, I am fucked. Ugh. Had this exercise been first, it wouldve gone smoother. Neutral and, surprise surprise, lat pull downs were fun! DB Curls remained the same. Now lets see if this $10 tribulus does anything. Got 2 bottles. Hey for $10 what harm can it cause? 625mg capsules
	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

05-12-2008, 01:14 PM	#1053
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Home Sweet Home Hams.. Active Stretched Warm ups.. Pendelums Single Legged KB RDLs (12kg, 16kg, 20kg, 24kg) Trap Bar Dead Lifts 135lbs for 4 reps 225lbs for 4 reps 275lbs for 3 reps 315lbs for 4 sets, 6 reps (90 sec RI; straps used on last 2 sets) Standing Good Mornings 135lbs for 3 sets, 10 reps (75 sec RI) Lying Leg Curls 90lbs for 2 sets, 12 reps (45 sec RI) Seated Calf 2 plates + 50lbs for 3 sets, 6 reps (30 sec RI) Static Stretched ::Insert Tired Smiley Here:: Seriously, why dont we have one? I cant believe I used straps today! I did it only cuz I was really fatiguing during the deads. I thought that perhaps, theyd ease the pain, but.. Good Mornings...Ya know, I felt a little scared on this one...and dissatisfied. I want to go up, but with this rep scheme? I think Ill lower it to 8 reps and keep the rests around 90 or less. By the time I got to calves, I was spent. I was going to do HIIT, but fuck that. Today just felt weird cuz of all the little pains I still have from a work related fight. I have a vid of it, but god knows how I can get it on here.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-12-2008, 01:42 PM	#1054
Stewart20 Fat guy in little coat Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,595 Photos: 2	oh do post the fight. youtube it man, come on now
	http://futuretrainer.blogspot.com/ --My new blog!!

05-12-2008, 02:52 PM	#1055
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Its more of a tackle. Pretty good, but the format isnt friendly, but Ill see what I can do when I bring the CD home.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-12-2008, 05:37 PM	#1057
biggfly Registered User Join Date: Mar 2008 Location: u.s.a Posts: 387 Photos: 2	What do you do for work?? Def post that clip...let's see you "do work son!" as quoted by Big Black(Rob and Big)!!!

05-12-2008, 05:59 PM	#1059
biggfly Registered User Join Date: Mar 2008 Location: u.s.a Posts: 387 Photos: 2	Cuz my tired ass would wear it out using the damn thing everyday...

05-13-2008, 01:09 PM	#1062
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Push Active Stretched Warm ups.. Rope Oblique Crunches Push Ups on Ball DB Flat Press 55lb DBs for 8 reps 75lb DBs for 8 reps 95lb DBs for 4 reps 125lb DBs for 4 sets, 6, 6, 4.5, 3 reps (90 sec RI; failed) Seated OH DB Press 85lb DBs for 4 sets, 6 reps (90 sec RI) Weighted Dips 45lbs for 3 sets, 10 reps (60 sec RI; last set failed at 7, RPed, fired out last reps) Standing OH BB Press 95lbs for 2 sets, 10, 8 (60 sec RI; gave up) Rope Push Downs 110lbs for 2 sets, 12 reps (45 sec RI) HIIT, Eliptical 3 min warm up 6 sets of 20 sec sprints (higher intensity) 5 min cool down Static Stretched Ok, I mustve slept wrong 2 nights ago because the insertion point of my pecs (near shoulder) was tight as all hell. I forgot about it today until I did my first set. I fired through it though. Not to make excuses, but I really wasnt up to par. Seated OHs were fine. Arching my back though.. I knew dips were going to suffer. Not upset about it though. I was upset about the standing. Ugh, I was frustrated. 95lbs? x 10! HIIT...I did this on a different machine this time (an older one) and the levels that they have (the resistance) are much more intense than the eliptical I usually use. On a side note, ugh...Man..there is this girl that I see from time to time in the gym and she is top notch quality. God damn, these types of girls are the only ones one should bother dating. Not the beauty of her, but the level of attraction she always gives off to me. "That girl I always wanted to talk to." I never know when shes there, but today she was on an eliptical at the end on another row. On one side was nothing and the other side was a fat jock talking to her. When I walked in, she made eye contact, which means nothing cuz people always look at whom is coming and going. I wanted to workout next to her and invoke a 'hello' but there was no avail. In any case, I worked out behind her, stretched to her right, and never had an opening. As I began to leave I made eye contact again and smirked. Nothing back, but I smirked, I didnt smile. In any case, I walked to the locker room and I had to pass back to leave. I looked in made eye contact, walked passed some pillars, looked around, and she was still looking! She was smiling too! Now if I can just fucking talk to her!
	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

05-14-2008, 12:56 PM	#1064
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Nothin' but HIIT Stretched HIIT, Treadmill 5 min warm up 8 sets of 20 sec sprints 5 min cool down Eliptical 15 min moderate pace 4 sets of 30 sec sprints w/30 sec moderates in between 5 min cool down Stretched In and out. That girl was there again...and AGAIN, no machines were available next to her. Not to mention, the same slob that was there before was there again. Could it be her bfriend? Wouldnt surprise me since hot girls around here aim incredibly fucking low.
	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

Yesterday, 10:16 AM	#1065
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,119 Photos: 3	Quad Dammit Active Stretched Warm ups.. Ipsilateral Planks Cable Wood chops Pistols Front Squats 135lbs for 2 sets, 6 reps 205lbs for 4 sets, 6 reps (90 sec RI) Split Squats 135lbs for 4 sets, 6 reps (75 sec RI; too heavy) Leg Extensions 140lbs for 2 sets, 12 reps (45 sec RI) Standing Calf 100lbs for 2 sets, 6 reps 220lbs for 3 sets, 6 reps (30 sec RI; was supposed to do 4 sets) Static Stretched WHOA WHOA WHOA...205lbs was a killer. My core was really called into play. I started to wonder how or why this is better for your back. Less compression of the disks is all I can think of, cuz when this shit is in FRONT of you, when you fatigue, your back will have a higher chance of rounding. 205lbs will have to stay for now. The split squats were supposed to be 4x6 with 75 sec RI, but I fucked that up. Ugh, I am going back down to 115lbs and do it until I dont need RPs in between reps. Everything else was spectacular.
	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

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