K.i.s.s.

AKIRA · 07-07-2008, 02:26 PM

Active Stretched

Warm ups..
Rope Crunches
Cable Wood Chops
Scarecrows

Flat DB Press
55lb DBs for 8 reps
65lb DBs for 8 reps
85lb DBs for 5 reps
120lb DBs for 5 sets, 5 reps (90 sec RI)

Seated OH DB Press
90lb DBs for 5 sets, 5 reps (90 sec RI)

Weighted Dips
35lbs for 3 sets, 10 reps (30 sec RI)

Standing Neutral Grip DB OH Press
35lb DBs for 3 sets, 10 reps (30 sec RI)

Active Stretched & Static Stretched

Cardio + HIIT at UF Stadium = Nausiated Notions

Flat Presses can go up, but the OH Presses were pretty tough. One will overlap into the other I am sure.

Dips were much better. Might want to keep this.

The standing OHs might go up though.

Ok today I ran around the stadium a few times, went up and down the stairs a few times, did HIIT...twas fucking crazy. When I finally felt that nausiated 'oh shit' feeling, I called it quits.

And it hasnt completely gone away yet.

Double D · 07-07-2008, 03:12 PM

I LOVE the nausiated feeling! I believe I get it every workout! Dude thats some serious oh presses. Keep up the good work!

AKIRA · 07-09-2008, 03:50 PM

Quote:

Originally Posted by goob

Dragon flags as a warm up? Ouch.

Weights are looking good. Weighted WG pullups are as tough as they get.

I hear you on your paranoia issue. That's always going to play on your mind that her ex lives with her. Little by little this will eat away at you, even if you try to not let it, and it will change your behaviour even if you don't notice it. She will.

If you trust her, then you've just got to go with it. Simple as that, at ease with yourself and the situation will reflect into your actions and demeanour. It's the hardest thing to do, but you can't let this get to you, because it will spell the end as soon as she notices this subtle change in you. I'm pretty sure every guy goes through this.

Ok to respond..

Yeah I trust her. I am actually in love with her.

I know, it sucks. Now she has moved 5 hours away from me. She left yesterday afternoon and it sucks even worse. Talk about anxiety...

What is REALLY challenging is that I know someone that is coming back into town whom I was seeing before she left (she left may 31). She never wanted to call us boyfriend = girlfriend, which bothered me, so thats why I started seeing this one! And now...this one has moved! But I am in love with her. Ugh.

At least the paranoia is gone. My anxiety has a real, understandable reason vs. one that is imaginative.

AKIRA · 07-09-2008, 07:53 PM

Active Stretched

Cable Woodchops
Cable Oblique Crunches (sucked)

Unilateral Hammer Strength Rows
1 plate + 35lbs on each side for 2 sets, 6 reps
2 plates on each side for 6 reps
3 plates on each side for 2 sets, 6 reps
4 plates + 25lbs for 5 sets, 5 reps (90 sec RI)

Weighted Wide Grip Pull Ups
35lbs for 5 sets, 5 reps (90 sec RI)

Neutral Grip T-Bar Rows
3 plates for 3 sets, 10, 10, 6, RPed, 4 reps (30 sec RI)

Chin Ups
BW for 10 reps
BW for 5 reps, RPed, 3 reps, RPed, 2 reps
BW for 4 reps, RPed, 2 reps, 1 negative,

failed (all 30 sec RI)

DB Shrugs
105lb DBs for 2 sets, 8 reps (30 sec RI)

Static Stretched

Skipped legs due to shin splints.

Hammers were good. Better stay with this to perfect ROM.

Wide Pull ups were up, but Ill stay here too.

T-Bars were crazy hard. I think I was fatigued at this point.

Chin ups were embarrassing as usual. Might have to switch to some close grip lat pulldowns.

Overall, it wasnt bad I guess. I didnt have much motivation to go. My girlfriend moved away from me yesterday, so I am majorly bummed. First time I cared about someone genuinely and she fucking moves.

God dammit.

katt · 07-09-2008, 10:27 PM

If it was really meant to happen, she'll be back or you'll go to her..

If it wasn't meant to happen,, you'll meet someone more awesome than her

Come on.. you think your chin's are embarrassing??? I'd hate to have you see mine.. holy fking christ.

AKIRA · 07-10-2008, 10:12 AM

Lawl, my chins used to be better, but I am not too worried about them considering this is the heaviest my Hammer Rows have ever been, not to mention, the exhausting RIs!

I told a friend of mine last night that I loved this girl. Her first question was: "Are you going to move to Miami?"

I really have a HUGE temptation moving back into town, but I cant believe how much this love thing has been restraining me.

AKIRA · 07-15-2008, 09:52 AM

Active Stretched

Warm ups..
Classic Floor Bridges
Classic Planks
Single Legged Squats (half ass pistols)

ATG Back Squats
The bar for 10 reps
135lbs for 8 reps
185lbs for 6 reps
225lbs for 4 sets, 6 reps (60 sec RI)

Wide Stance Squats (~ATG)
185lbs for 2 sets, 8 reps (30 sec RI)

Narrow Stance Squats (~ATG)
185lbs for 2 sets, 8 reps (30 sec RI; 2nd set had a RP after 5th rep)

Skipped Calves cause of shin splints

Static Stretched

This was the 5th day since my right shoulder dislocation. Just had to log that.

Ahhh, the good old days when all I did was squat. Well, I miss the endurance thats for fucking SURE!

First off, I was being careful with my shoulder...and for good reason too. It took a while to get adjusted under the bar without shooting pain. However, after the 3 rd set of ATG squats, the pain was gone. Otherwise, I wouldve quit.

Anyway, my back squat strength plummeted. Though the rests were short, I felt like I was going to puke when I was done. Sorry, light weight or not, this was awesome. I kind of want to say the 2nd set of the Wide's were a failure cuz I rested about an additional 10 sec.

Sadly, this is the only workout I can do right now. Doc says I can do legs and...arms. No overheads or abductions. Honestly, I dont want to take a chance.

AKIRA · 07-17-2008, 09:56 AM

ARMS

Hey, its all the doctor would approve.

Active Stretched

Warm ups..
Rope Crunches
Cable Wood Chops

Barbell Curl
The bar for 8 reps
65lbs for 8 reps
95lbs for 4 sets, 6 reps (60 sec RI; last set failed on 5th rep)

Skull Crushers (guessing the bar weighs 15lbs)
50lb bar for 6 reps
70lb bar for 6 reps
105lbs for 4 sets, 6 reps (45-60 sec RI)

Incline DB Curl
35lb DBs for 2 sets, 10 reps
Same wight for 3 reps, RPed, 1 rep, stood up, 2 more reps, went down to 30lb DBs and got 2 more reps

(60 sec RI; FAILED!)

Rope Pushdown
110lbs for 3 sets, 10 reps (60 sec RI)

Unilateral Hammer Cable Curl
30lbs for 2 sets, 12 reps (30 sec RI)

Unilateral Reverse Grip Pushdowns
50lbs for 2 sets, 12 reps (30 sec RI)

Reverse Barbell Wrist Curls
95lbs for 2 sets, 10 reps (30 sec RI)

Barbell Wrist Curls
135lbs for 2 sets, 10 reps (30 sec RI)

Gorilla Hangs (both arms)
BW for 2 sets, 15 sec (full recovery)

HIIT, Eliptical
5 min warm up
6 sets of 20 sec sprints
5 min cool down

forgot to stretch!

I guess there are 2 good things about an arm day. One, I wont over train anything cuz I aint doing shit else! Two, I can find out if I have a weak link. Biceps are terrible. Back in the "too much volume" days, I curled 135lbs for this same type of volume.

Kind of makes you wonder..

My arms still look the same though, if anything bigger. I told my girl 2 days ago that I havent done a strict arm day in a long time. She didnt believe me.

AKIRA · 07-22-2008, 12:32 PM

Active Stretched

Warm ups..
Planks w/various extended appendages
Floor Bridges w/extended leg
Inverted Rows

Hammer Strength Unilateral Rows
2 plates for 3 sets, 6 reps
2 plates + 25lbs for 3 sets, 10 reps (60 sec RI)

Lat Pulldown
100lbs for 3 sets, 8 reps (from wide to close grip)
120lbs for 3 sets, 10 reps (60 sec RI; medium-wide grip had least pain)

Neutral Grip T-bars
1 plate for 2 sets, 8 reps
2 plates for 3 sets, 10 reps (30 sec RI)

Standing Barbell Curl
85lbs for 4 sets, 6, 6, 5.5, 3 reps (30, 45, 60 sec RI)

Unilateral DB Front Raise (rehab)
15lb DBs for 2 sets, 10 reps (30 sec RI)

HIIT

yeah right, eliptical
5:40 warm up
8 sets of 20 sec sprints w/1 min in between
5 min cool down

Static Stretched w/belt

Today was pathetic, but it had to be. I was light everywhere, I know, but I am babying my shoulder. No real unnatural pains anywhere.

So thats good news.

ReproMan · 07-22-2008, 12:37 PM

I miss HS rows. You guys end up hitting the shithouse last night? I passed out after my chick-fil-a sandwich and a bowl rip.

Rubes · 07-22-2008, 01:51 PM

still lookin pretty strong for babyin your shoulder. how long ago did you hurt it?

AKIRA · 07-22-2008, 02:32 PM

Ummmm this thursday will be 2 weeks.

Rubes · 07-22-2008, 02:34 PM

id say baby it a lil longer dont want anything to bad to happen to it.

AKIRA · 07-27-2008, 11:09 AM

Active Stretched

Warm ups..
Half ass Dragon Flags
Push Ups on Ball (no pain)

DB Flat Press
35lb DBs for 8 reps
55lb DBs for 8 reps
75lb DBs for 8 reps
95lb DBs for 3 sets, 8 reps (~60 sec RI)

Seated OH DB Press
35lb DBs for 8 reps
45lb DBs for 3 sets, 10 reps (~45 sec RI)

Decline Barbell Press
185lbs for 3 sets, 10 reps (~30 sec RI; last set failed at 6th, RPed, fired out 3 more)

Cable Pushdowns
120lbs for 3 sets, 12 reps (~30 sec RI)

Unilateral DB Front Raise
15lb DBs for 2 sets, 10 reps (~30 sec RI)

Static Stretched w/belt

Horrible day. Ive had a stomach bug from eating some Pork Tenderloin. Talk about having the SHITS. I shit 7 times on Thursday at work! Each one being worse than its predecessor. Anyway, it took a toll on me all the way until today. Though I was going to take it easy (which I did), I sure had zero energy.

Ugh, I hardly have an appetite. Anyone else have a shitty experience with the shits?

Rubes · 07-27-2008, 02:26 PM

rough stuff man i had that happen to me about 3 days before the confrence wrestling meet my sophmore year. i was 2 and done that day.

AKIRA · 07-27-2008, 03:43 PM

You had the shits?

Well guess what. This fucker is back. I cant get off the fucking toilet! Thank god I have off today and tomorrow, but I am in the middle of MOVING.

Horrible, Horrible timing.

BoneCrusher · 07-27-2008, 03:59 PM

Quote:

Originally Posted by AKIRA

You had the shits?

Well guess what. This fucker is back. I cant get off the fucking toilet! Thank god I have off today and tomorrow, but I am in the middle of MOVING.

Horrible, Horrible timing.

Huh ... huuhuhuuhh ... you said moving. Like ... huuhuhuuhh moving your shit ... huh huuuhuhuhuuh.

Strap on a depends, hit the drug store and grab something to slow it down a little. Getting dehydrated from diarrhea is not part of the plan bro. Lots of liquids are in order.

Good luck on this. Hope you get your shit back together real soon. Sorry, but that one just sorta popped out and ran away from me ...

Rubes · 07-27-2008, 04:09 PM

Quote:

Originally Posted by AKIRA

You had the shits?

Well guess what. This fucker is back. I cant get off the fucking toilet! Thank god I have off today and tomorrow, but I am in the middle of MOVING.

Horrible, Horrible timing.

yea i had the shits for 3 days before the wrestling meet and no energy the day of. moving rite now sounds like a horrible thing dont lift anything to heavy somethin might come squirtin out

AKIRA · 08-01-2008, 11:34 AM

Shits are gone.
Living at a new place now.
No internet; using work to inset workout entry

LEGS!

Active stretched

Warm ups..
Plank on ball
Single Legged Squat (half ass pistols)
Single Legged RDLs

ATG Squats
The bar for 8 reps (ow, my shoulder)
135lbs for 8 reps
185lbs for 8 reps (hmm, shoulders fine now)
225lbs for 3 sets, 8 reps (90 sec RI)

Conventional Deadlifts
135lbs for 6 reps
185lbs for 3 sets, 8 reps (90 sec RI)

Standing Calf Raise
100lbs for 4 sets, 8 reps (45 sec RI; full ROM)

Static Stretched

Hmm, looks like some shoulder stretching is in order. Damn, it hurt down my tricep! But after I left my arm in position, it went away. Wonderful. Another thing I have to worth with..

Squats were absolutely horrible. I was pretty fucking winded. I cant wait to get this back up.

Deadlifts after squats? Yeah, I am a trooper, but I am coming back from an injury, so the weight is pretty low, I know. However, doing squats before this isnt exactly easy. Buuuut, I used to do this and loved it, really. Just a time saver more than anything...and I cant go heavy.

Then again, I cant anyway yet.

Calf raises are hardly done in full ROM. Seriously, they just arent. So I decided to lower the weight and do exactly that. Not terribly painful, but not easy either.

AKIRA · 08-02-2008, 10:37 AM

Active Stretched

Warm ups..
Rope Crunches
Shoulder Rehab
Push Up Ball

Flat DB Press
55lb DBs for 6 reps
65lb DBs for 2 sets, 6 reps
100lb DBs for 3 sets, 10 reps (60 sec RI; last set failed at 5.5, RPed, finished the set)

Seated OH DB Press
35lb DBs for 8 reps
55lb DBs for 3 sets, 10 reps (60 sec RI; last set failed at 7th rep, RPed, finished set)

Decline Barbell Press
185lbs for 3 sets, 10 reps (45 sec RI; last set aborted after 5th rep, RPed, fired out 2 more)

Unilateral DB Scaptions
20lb DBs for 2 sets, 10 reps (30 sec RI)

Hise Shrugs
225lbs for 2 sets, 10 reps (30 sec RI; OW!)

Cable Pushdowns
135lbs for 2 sets, 12 reps (30 sec RI)

Static Stretched

Failures with RPs all over the place, but I am really just taking it easy. No pain until I got to Hises. Hmm. Raising the scapula + resistance may not be a good idea. It didnt get better either like when I do squats. Might have to abandon this exercise.

All in all, good day. My goal right now is to just lift as heavy as I can...as safely as I can. I want to trim down a bit, but thats only cuz my gym closes in less than a week for more than A week, so no sense making a new program now.

AKIRA · 08-04-2008, 12:12 PM

Active Stretched

Warm Ups..
Planks w/extended appendages
Cable Wood chops
Cable Adductions

Unilateral Hammer Strength Row
1 plate on each side for 6 reps
2 plates on each side for 6 reps
3 plates + 25lbs on each side for 3 sets, 8 reps (60 sec RI)

Medium Grip Pullups
BW for 3 sets, 8 reps (60 sec RI; last set....ABORTED AT 4TH REP! WHAT?!, then I RPed...but I only fired out 2 MORE!!!!!!, RPed A-GAIN! Jesus fucking christ!

X 100000000!!

Neutral Grip T-bar Rows
3 plates for 3 sets, 10 reps (60 sec RI; and I had to fucking cheat!)

Neutral Grip Lat Pulldown
120lbs for 3 sets, 10 reps (60 sec RI)

Alternating DB Curl
25lb DBs for 2 sets, 8 reps (45 sec RI)

Static Grip DB Holds
105lb DBs for 30 sec then 17 sec (left arm failed first)

Cardio, steady pace for 25 min
HR ~ 170

Static Stretched w/belt

I dont know why my strength has gone down with the pullups, but I dont like it. My ?Brachioradicals? seem to be what is fatiguing. I havent felt this kind of disappointment since I FIRST started to doing back days.

Everything else was ok, I am still kinda taking it easy.

The cardio was just steady and a prelude to more HIIT.

ReproMan · 08-04-2008, 05:03 PM

Maybe it's your endurance that's down a bit and you wore out doing rows?

AKIRA · 08-04-2008, 05:09 PM

Its never been this bad. Just an off day I suppose.

BoneCrusher · 08-04-2008, 07:17 PM

Quote:

BW for 3 sets, 8 reps (60 sec RI; last set....ABORTED AT 4TH REP! WHAT?!, then I RPed...but I only fired out 2 MORE!!!!!!, RPed A-GAIN! Jesus fucking christ!

X 100000000!!

We creak and stress at different times for unknown reasons. Don't sweat it ... just go around it. Change up something and take another approach. You'll get past this in short order.

07-07-2008, 02:26 PM	#1141
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Push Active Stretched Warm ups.. Rope Crunches Cable Wood Chops Scarecrows Flat DB Press 55lb DBs for 8 reps 65lb DBs for 8 reps 85lb DBs for 5 reps 120lb DBs for 5 sets, 5 reps (90 sec RI) Seated OH DB Press 90lb DBs for 5 sets, 5 reps (90 sec RI) Weighted Dips 35lbs for 3 sets, 10 reps (30 sec RI) Standing Neutral Grip DB OH Press 35lb DBs for 3 sets, 10 reps (30 sec RI) Active Stretched & Static Stretched Cardio + HIIT at UF Stadium = Nausiated Notions Flat Presses can go up, but the OH Presses were pretty tough. One will overlap into the other I am sure. Dips were much better. Might want to keep this. The standing OHs might go up though. Ok today I ran around the stadium a few times, went up and down the stairs a few times, did HIIT...twas fucking crazy. When I finally felt that nausiated 'oh shit' feeling, I called it quits. And it hasnt completely gone away yet.
	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

07-07-2008, 03:12 PM	#1142
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	I LOVE the nausiated feeling! I believe I get it every workout! Dude thats some serious oh presses. Keep up the good work!
	www.crossfit.com

07-09-2008, 07:53 PM	#1144
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Pull Active Stretched Cable Woodchops Cable Oblique Crunches (sucked) Unilateral Hammer Strength Rows 1 plate + 35lbs on each side for 2 sets, 6 reps 2 plates on each side for 6 reps 3 plates on each side for 2 sets, 6 reps 4 plates + 25lbs for 5 sets, 5 reps (90 sec RI) Weighted Wide Grip Pull Ups 35lbs for 5 sets, 5 reps (90 sec RI) Neutral Grip T-Bar Rows 3 plates for 3 sets, 10, 10, 6, RPed, 4 reps (30 sec RI) Chin Ups BW for 10 reps BW for 5 reps, RPed, 3 reps, RPed, 2 reps BW for 4 reps, RPed, 2 reps, 1 negative, failed (all 30 sec RI) DB Shrugs 105lb DBs for 2 sets, 8 reps (30 sec RI) Static Stretched Skipped legs due to shin splints. Hammers were good. Better stay with this to perfect ROM. Wide Pull ups were up, but Ill stay here too. T-Bars were crazy hard. I think I was fatigued at this point. Chin ups were embarrassing as usual. Might have to switch to some close grip lat pulldowns. Overall, it wasnt bad I guess. I didnt have much motivation to go. My girlfriend moved away from me yesterday, so I am majorly bummed. First time I cared about someone genuinely and she fucking moves. God dammit.
	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

07-10-2008, 10:12 AM	#1146
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Lawl, my chins used to be better, but I am not too worried about them considering this is the heaviest my Hammer Rows have ever been, not to mention, the exhausting RIs! I told a friend of mine last night that I loved this girl. Her first question was: "Are you going to move to Miami?" I really have a HUGE temptation moving back into town, but I cant believe how much this love thing has been restraining me.
	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

07-15-2008, 09:52 AM	#1147
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Lower err, Squat Day Active Stretched Warm ups.. Classic Floor Bridges Classic Planks Single Legged Squats (half ass pistols) ATG Back Squats The bar for 10 reps 135lbs for 8 reps 185lbs for 6 reps 225lbs for 4 sets, 6 reps (60 sec RI) Wide Stance Squats (~ATG) 185lbs for 2 sets, 8 reps (30 sec RI) Narrow Stance Squats (~ATG) 185lbs for 2 sets, 8 reps (30 sec RI; 2nd set had a RP after 5th rep) Skipped Calves cause of shin splints Static Stretched This was the 5th day since my right shoulder dislocation. Just had to log that. Ahhh, the good old days when all I did was squat. Well, I miss the endurance thats for fucking SURE! First off, I was being careful with my shoulder...and for good reason too. It took a while to get adjusted under the bar without shooting pain. However, after the 3 rd set of ATG squats, the pain was gone. Otherwise, I wouldve quit. Anyway, my back squat strength plummeted. Though the rests were short, I felt like I was going to puke when I was done. Sorry, light weight or not, this was awesome. I kind of want to say the 2nd set of the Wide's were a failure cuz I rested about an additional 10 sec. Sadly, this is the only workout I can do right now. Doc says I can do legs and...arms. No overheads or abductions. Honestly, I dont want to take a chance.
	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

07-09-2008, 10:27 PM	#1145
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,050 Photos: 37	If it was really meant to happen, she'll be back or you'll go to her.. If it wasn't meant to happen,, you'll meet someone more awesome than her Come on.. you think your chin's are embarrassing??? I'd hate to have you see mine.. holy fking christ.

07-17-2008, 09:56 AM	#1148
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	ARMS Hey, its all the doctor would approve. Active Stretched Warm ups.. Rope Crunches Cable Wood Chops Barbell Curl The bar for 8 reps 65lbs for 8 reps 95lbs for 4 sets, 6 reps (60 sec RI; last set failed on 5th rep) Skull Crushers (guessing the bar weighs 15lbs) 50lb bar for 6 reps 70lb bar for 6 reps 105lbs for 4 sets, 6 reps (45-60 sec RI) Incline DB Curl 35lb DBs for 2 sets, 10 reps Same wight for 3 reps, RPed, 1 rep, stood up, 2 more reps, went down to 30lb DBs and got 2 more reps (60 sec RI; FAILED!) Rope Pushdown 110lbs for 3 sets, 10 reps (60 sec RI) Unilateral Hammer Cable Curl 30lbs for 2 sets, 12 reps (30 sec RI) Unilateral Reverse Grip Pushdowns 50lbs for 2 sets, 12 reps (30 sec RI) Reverse Barbell Wrist Curls 95lbs for 2 sets, 10 reps (30 sec RI) Barbell Wrist Curls 135lbs for 2 sets, 10 reps (30 sec RI) Gorilla Hangs (both arms) BW for 2 sets, 15 sec (full recovery) HIIT, Eliptical 5 min warm up 6 sets of 20 sec sprints 5 min cool down forgot to stretch! I guess there are 2 good things about an arm day. One, I wont over train anything cuz I aint doing shit else! Two, I can find out if I have a weak link. Biceps are terrible. Back in the "too much volume" days, I curled 135lbs for this same type of volume. Kind of makes you wonder.. My arms still look the same though, if anything bigger. I told my girl 2 days ago that I havent done a strict arm day in a long time. She didnt believe me.
	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

07-22-2008, 12:32 PM	#1149
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Pull? Active Stretched Warm ups.. Planks w/various extended appendages Floor Bridges w/extended leg Inverted Rows Hammer Strength Unilateral Rows 2 plates for 3 sets, 6 reps 2 plates + 25lbs for 3 sets, 10 reps (60 sec RI) Lat Pulldown 100lbs for 3 sets, 8 reps (from wide to close grip) 120lbs for 3 sets, 10 reps (60 sec RI; medium-wide grip had least pain) Neutral Grip T-bars 1 plate for 2 sets, 8 reps 2 plates for 3 sets, 10 reps (30 sec RI) Standing Barbell Curl 85lbs for 4 sets, 6, 6, 5.5, 3 reps (30, 45, 60 sec RI) Unilateral DB Front Raise (rehab) 15lb DBs for 2 sets, 10 reps (30 sec RI) HIIT yeah right, eliptical 5:40 warm up 8 sets of 20 sec sprints w/1 min in between 5 min cool down Static Stretched w/belt Today was pathetic, but it had to be. I was light everywhere, I know, but I am babying my shoulder. No real unnatural pains anywhere. So thats good news.
	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

07-22-2008, 12:37 PM	#1150
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,627	I miss HS rows. You guys end up hitting the shithouse last night? I passed out after my chick-fil-a sandwich and a bowl rip.

07-22-2008, 01:51 PM	#1151
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,144 Blog Entries: 1 Photos: 5	still lookin pretty strong for babyin your shoulder. how long ago did you hurt it?
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

07-22-2008, 02:32 PM	#1152
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Ummmm this thursday will be 2 weeks.
	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

07-22-2008, 02:34 PM	#1153
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,144 Blog Entries: 1 Photos: 5	id say baby it a lil longer dont want anything to bad to happen to it.
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

07-27-2008, 11:09 AM	#1154
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Push Active Stretched Warm ups.. Half ass Dragon Flags Push Ups on Ball (no pain) DB Flat Press 35lb DBs for 8 reps 55lb DBs for 8 reps 75lb DBs for 8 reps 95lb DBs for 3 sets, 8 reps (~60 sec RI) Seated OH DB Press 35lb DBs for 8 reps 45lb DBs for 3 sets, 10 reps (~45 sec RI) Decline Barbell Press 185lbs for 3 sets, 10 reps (~30 sec RI; last set failed at 6th, RPed, fired out 3 more) Cable Pushdowns 120lbs for 3 sets, 12 reps (~30 sec RI) Unilateral DB Front Raise 15lb DBs for 2 sets, 10 reps (~30 sec RI) Static Stretched w/belt Horrible day. Ive had a stomach bug from eating some Pork Tenderloin. Talk about having the SHITS. I shit 7 times on Thursday at work! Each one being worse than its predecessor. Anyway, it took a toll on me all the way until today. Though I was going to take it easy (which I did), I sure had zero energy. Ugh, I hardly have an appetite. Anyone else have a shitty experience with the shits?
	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

07-27-2008, 02:26 PM	#1155
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,144 Blog Entries: 1 Photos: 5	rough stuff man i had that happen to me about 3 days before the confrence wrestling meet my sophmore year. i was 2 and done that day.
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

07-27-2008, 03:43 PM	#1156
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	You had the shits? Well guess what. This fucker is back. I cant get off the fucking toilet! Thank god I have off today and tomorrow, but I am in the middle of MOVING. Horrible, Horrible timing.
	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

08-01-2008, 11:34 AM	#1159
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Shits are gone. Living at a new place now. No internet; using work to inset workout entry LEGS! Active stretched Warm ups.. Plank on ball Single Legged Squat (half ass pistols) Single Legged RDLs ATG Squats The bar for 8 reps (ow, my shoulder) 135lbs for 8 reps 185lbs for 8 reps (hmm, shoulders fine now) 225lbs for 3 sets, 8 reps (90 sec RI) Conventional Deadlifts 135lbs for 6 reps 185lbs for 3 sets, 8 reps (90 sec RI) Standing Calf Raise 100lbs for 4 sets, 8 reps (45 sec RI; full ROM) Static Stretched Hmm, looks like some shoulder stretching is in order. Damn, it hurt down my tricep! But after I left my arm in position, it went away. Wonderful. Another thing I have to worth with.. Squats were absolutely horrible. I was pretty fucking winded. I cant wait to get this back up. Deadlifts after squats? Yeah, I am a trooper, but I am coming back from an injury, so the weight is pretty low, I know. However, doing squats before this isnt exactly easy. Buuuut, I used to do this and loved it, really. Just a time saver more than anything...and I cant go heavy. Then again, I cant anyway yet. Calf raises are hardly done in full ROM. Seriously, they just arent. So I decided to lower the weight and do exactly that. Not terribly painful, but not easy either.
	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

08-02-2008, 10:37 AM	#1160
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Push Active Stretched Warm ups.. Rope Crunches Shoulder Rehab Push Up Ball Flat DB Press 55lb DBs for 6 reps 65lb DBs for 2 sets, 6 reps 100lb DBs for 3 sets, 10 reps (60 sec RI; last set failed at 5.5, RPed, finished the set) Seated OH DB Press 35lb DBs for 8 reps 55lb DBs for 3 sets, 10 reps (60 sec RI; last set failed at 7th rep, RPed, finished set) Decline Barbell Press 185lbs for 3 sets, 10 reps (45 sec RI; last set aborted after 5th rep, RPed, fired out 2 more) Unilateral DB Scaptions 20lb DBs for 2 sets, 10 reps (30 sec RI) Hise Shrugs 225lbs for 2 sets, 10 reps (30 sec RI; OW!) Cable Pushdowns 135lbs for 2 sets, 12 reps (30 sec RI) Static Stretched Failures with RPs all over the place, but I am really just taking it easy. No pain until I got to Hises. Hmm. Raising the scapula + resistance may not be a good idea. It didnt get better either like when I do squats. Might have to abandon this exercise. All in all, good day. My goal right now is to just lift as heavy as I can...as safely as I can. I want to trim down a bit, but thats only cuz my gym closes in less than a week for more than A week, so no sense making a new program now.
	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

08-04-2008, 12:12 PM	#1161
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Pull Active Stretched Warm Ups.. Planks w/extended appendages Cable Wood chops Cable Adductions Unilateral Hammer Strength Row 1 plate on each side for 6 reps 2 plates on each side for 6 reps 3 plates + 25lbs on each side for 3 sets, 8 reps (60 sec RI) Medium Grip Pullups BW for 3 sets, 8 reps (60 sec RI; last set....ABORTED AT 4TH REP! WHAT?!, then I RPed...but I only fired out 2 MORE!!!!!!, RPed A-GAIN! Jesus fucking christ! X 100000000!! Neutral Grip T-bar Rows 3 plates for 3 sets, 10 reps (60 sec RI; and I had to fucking cheat!) Neutral Grip Lat Pulldown 120lbs for 3 sets, 10 reps (60 sec RI) Alternating DB Curl 25lb DBs for 2 sets, 8 reps (45 sec RI) Static Grip DB Holds 105lb DBs for 30 sec then 17 sec (left arm failed first) Cardio, steady pace for 25 min HR ~ 170 Static Stretched w/belt I dont know why my strength has gone down with the pullups, but I dont like it. My ?Brachioradicals? seem to be what is fatiguing. I havent felt this kind of disappointment since I FIRST started to doing back days. Everything else was ok, I am still kinda taking it easy. The cardio was just steady and a prelude to more HIIT.
	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

08-04-2008, 05:03 PM	#1162
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,627	Maybe it's your endurance that's down a bit and you wore out doing rows?

08-04-2008, 05:09 PM	#1163
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,657 Photos: 3	Its never been this bad. Just an off day I suppose.
	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