K.i.s.s.

AKIRA · 05-20-2007, 06:26 PM

Ohhhh, see I am the kind of idiot that drinks CytoSport's best! CytoGainer, Whey, MuscleMilk, I am a big fan. Syntha 6 is a favorite too.

But yes theyre all a bitter tasting chocolate. It took me years to drink this gunk without chocolate syrup.

Double, yeah I am going to have to add some serious calves. Like we discussed before, I have to hit certian muscles hard. I am an ectomorph (this one I know!) by nature.

Ive been a steady 215lbs and to me that sucks considering the time Ive put in...but I have, I guess, forgotten that I was 143lbs when i started lifting at 15, so the majority of my life has been skinny. I guess I am still a hardgainer. Which is why I have increased more calories by adding an extra scoop to my shakes.

And the cottage cheese...jesus, I almost ate the whole pail (sp? is it pale?) last night. Thats with yogurt, milk, and these pretty good chicken sticks I found at walmart...that walmart makes! 190 calories for 3 sticks, 8g fat, 13 grams of protein, but the worst is the 13g of carbs.

Stewart14 · 05-20-2007, 06:53 PM

Damn I wish I could eat that much and not get, umm, fat. you wouldn't think it either, considering I was about 145 my freshman year of college. I was stuck in the 180-190 range for a few years back in my 20s, and then pretty much ever since I met my wife (now that I think about it) 4 years ago, I went up , up and up to the 225 I am now. And it's not her cooking either cause she doesn't cook for shit! I guess that's what happens when you hit your 30s, it goes downhill.

OK, it's not going downhill, I am the strongest I have ever been now, it's just that I am probably 15-18% BF and I would like to be 10-12%. I keep saying when I get my new house in a year or so, I will get one with a big yard and build a hockey rink in the back and just play hockey every day, I am sure that will lean me out a bit.

Stewart14 · 05-20-2007, 06:54 PM

oh and while i dont drink it often, muscle milk is pretty damn tasty...i like the vanilla cream ready to drink ones, it is damn yummy

AKIRA · 05-20-2007, 07:06 PM

I havent had any mixed with milk in a while, but Ive had some at the gym on my way out. $4.50 for 2 scoops and iced water? Fuck that and fuck them.

When I started working out, I ate like shit. Kinda like always on a shitty, dirty bulk. It worked. But then I got a taste for beer and now i dont look as cut.

This is the most strict ive been with diet and I think the dedication is just going to get bigger, so after I gain some more weight, Ill cut and do my best to have a six pack at a relaxed state.

Stewart14 · 05-20-2007, 07:14 PM

well, if you decide to use that workout template, cool, I will be checking in to check how you like it and what kind of progress you get on it

AKIRA · 05-22-2007, 07:56 PM

Active Stretch (new ones)

Warm ups..
Dragon Flags
Pendelums
Stability Ball Crawl outs

ATG Squats
The bar for 8 reps
135lbs for 2 sets, 8 reps
205lbs for 4 sets, 8 reps (2:15 RI)

SLDL
135lbs for 8 reps (DOH...."oh shit")
205lbs for 4 sets, 8 reps (2:15 RI; alternating staggerred grip)

Flat DB Press
60lb DBs for 2 sets, 6 reps
95lb DBs for 3 sets, 12 reps (90 sec RI)

DB Rows
95lb DBs for 3 sets, 12 reps (90 sec RI)

Seated Calf
3 plates for 3 sets, 10 reps (60 sec RI)

Static Stretched (new stretches)

Whoa was I dizzy today.

I can NOT do heavy deads the same day I do ATG squats. I just cannot. My back was prety inflammed. Funny though, by the time I got to DB Presses, it was gone. I dont want to sacrafice intensity, but its either that or move some shit around.

Anyway, Squats were hard and boy was I pissed. I got so frustrated with panting after my 3rd set. I couldnt beleive this shit was this hard.

I gave myself some good rests before deads came along, but it wasnt enough. I was out of breath. However, the exercise did get easier. Well what I mean was my breathing caught up.

DB Presses AND Db Rows were 1 rep beyond failure. I pushed through it.

Yea, nigga, no pussies around these parts.

Seated Calfs were too heavy. Couldnt get a good ROM.

....guess some pussy showed up afterall.

KelJu · 05-22-2007, 09:26 PM

Quote:

Originally Posted by AKIRA

Active Stretch (new ones)

I can NOT do heavy deads the same day I do ATG squats. I just cannot. My back was prety inflammed. Funny though, by the time I got to DB Presses, it was gone. I dont want to sacrafice intensity, but its either that or move some shit around.

Anyway, Squats were hard and boy was I pissed. I got so frustrated with panting after my 3rd set. I couldnt beleive this shit was this hard.

I totally understand you on that one dude. After deadlifts, my lower back is so fucking swollen and inflamed. The shit hurts 3 hours later, then finally goes away after sleeping on my hard ass mattress. My back would snap like a twig if I did heavy deadlifts followed by heavy squats.

AKIRA · 05-23-2007, 11:41 AM

Active Stretched

Warm ups..
Bird Dogs on ball using one arm
Ball Crunches
Bridge off the floor, back was elevated
Ball Rollouts, bringing my knees to my chest
Scarecrows

Standing OH BB Press
The bar for 6 reps
95lbs for 2 sets, 6 reps
155lbs for 8 reps (too heavy)
145lbs for 3 sets, 8 reps (2:15 RI)

Weighted Supinated Grip Chin Ups
BW for 6 reps
25lbs for 4 sets, 8 reps (2:15 RI)

Unilateral Leg Press
4 plates for each leg for 3 sets, 12 reps (90 sec RI)

Reverse Hyperextensions
BW for 3 sets, 12 reps (75 sec RI)

DB Shrugs
85lb DBs for 2 sets, 12 reps (30 sec RI)

Static Stretched

I thought I was going to fail on OH presses, but it panned out. Go up maybe 5 lbs?

Chin ups can go up 10lbs.

I opted for the Unilateral Leg Press since this is a day after heavy legs. Considering I worked out yesterday, this was a fine intensity.

Now the reverse hyperextensions were done differently and it made a world of a difference. I took a decline bench thats for abs primarily. I set it to be parallel to the ground and placed a 22" ball on the bench. I laid on the ball, held onto the sides of the bench and wha-la! My legs were elevated enough to do some real good reps. This did, however, inflammed my back. I think I hyperextended...

Threw in shrugs cuz I will do calves again next time I workout. I might cycle these.

goob · 05-23-2007, 05:45 PM

Nice work on the OH press, that's a good lift.

Take it the supinated chin-ups mean an underhand grip?

Double D · 05-24-2007, 12:52 AM

Check my journal out I got me some DB shrugs in there as well!

AKIRA · 05-24-2007, 08:36 PM

Quote:

Originally Posted by goob

Nice work on the OH press, that's a good lift.

Take it the supinated chin-ups mean an underhand grip?

Yeah.

Ya know whats funny? One of the first days I was convinced that maybe doing arms was a waste, I decided to do underhand grip chin ups and I was sore as hell. Worked like a charm!

Never happened again.

Double D · 05-25-2007, 12:55 AM

I think the debate rages on about doing arms is a waste. My arms always feel much fuller whenever I do arms. But like my buddies always say, your arms make you look funny. I say why, they always say they dont fit your chest. I always give them the big fuck you. But over the winter my chest and back have really balooned back to where they used to be. Sweet deal!

goob · 05-25-2007, 06:35 AM

I never do arms. Outside of the occasional Tricep extentions and skullcrushers, they are never done. It's a very rare occurance I'll throw in bicep work.

They get enough work in all other lifts.

Underhand grip is great, so much easier to do than overhand pullups.

Double D · 05-25-2007, 07:05 AM

My biceps are a lagging bodypart so every once in a while they need attention.

Stewart14 · 05-25-2007, 07:57 AM

If you do some of your big back work with an underhand grip, I think that in itself will take care of the curls. Same with triceps, if you press big, your arms will be big. I will take a 300 pound bench press over a 135 pound skull crusher and a chinup with 75 pounds hanging off my waist over 55 pound DB curls anyday.

Besides, I don't even enjoy curling anymore believe it or not. When I try to do them I wind up stopping and switching to a compound exercise, cause I just can't be bothered with them anymore. If I am going to waste my enegy on something, it is going to be something worth my while.

Stewart14 · 05-25-2007, 07:58 AM

Quote:

Originally Posted by Double D

My biceps are a lagging bodypart so every once in a while they need attention.

how can you DB row 130 lb DBs and call your biceps a lagging body part??

AKIRA · 05-25-2007, 10:24 AM

Quote:

Originally Posted by Stewart20

how can you DB row 130 lb DBs and call your biceps a lagging body part??

Interestingly enough, I can row that weight (yes 130s DD, but with straps), but if I wanted to curl for reps, my biceps' strength will be the same as it was.

Although, maybe slightly better. I was curling 45s for a set of 12 reps, but 45s really arent shit. My arms' strength went up 10lbs from 2 years ago when I stopped doing dedicated arm workouts? 2 years = 10lbs?!

In any case, i really dont care, its just an odd realization and proof that size and strength can and are 2 different beasts.

AKIRA · 05-25-2007, 01:33 PM

Active Stretched

Warm ups..
Planks w/hip abduction (3x as hard as hip extensions)
Dragon Flags
A shit load of warm up deadlifts. Changed form.

Conventional Deadlifts
135lbs for 6 reps
185lbs for 6 reps (including warms, all warm ups had DOH grip)
245lbs for 4 sets, 8 reps (2:30 RI; staggerred grip)

Bulgarian Squats

30lb DBs for 6 reps
50lb DBs for 4 sets, 8, 8, 6, reset, 2, 8 (2:30 RI; 3rd set had a failure)

Seated OH DB Press
50lb DBs for 2 sets, 6 reps
90lb DBs for 10 reps (too heavy)
80lb DBs for 2 sets, 9, 8 (90 sec RI; I was too pooped)

Wide Grip BW Pullups
3 sets, 12, 12, 6, reset, 2 (90 secRI; failed)

Calf Press on Linear Leg Press
3 plates on each side for 4 sets, 10 reps (45 sec RI)

Static Stretched

First two workouts were phenominal. Next 2?

I tried to start my deads lower, trying a possible easier approach in maintaining a neutral spine. It worked, but I was distracted by the bar moving around my FUCKING knees. My shins got a lil banged up, which is fine, but jesus christ. I might have to stick to this weight to get this down better.

ALSO..my back does get inflammed when I do deads, but it really feels like a blood filled muscle. Its a lil discomforting afterwards, but I am either standing or sitting upright. The feeling is the same if I did close grip bench press, did a set, then leaned on a ledge with my arms straight...my triceps would feel inflammed cuz their active! Anyway, no pinching, burning, or sharp pains...

Bulgarians...god dammit. Good day!

DB Presses sucked. I really thought I could do these, but I was too winded.

Same story with the pullups.

Calves were boring, but I upped the volume.

Stewart14 · 05-25-2007, 03:02 PM

Quote:

Originally Posted by AKIRA

First two workouts were phenominal. Next 2?

when i gave you that original idea, I didn't envision you doing what you are doing this week. I know you said you wanted to do a certain type of thing, so I modified the template to give you what you wanted, but looking at your workouts for this week, I don't think it's gonna work for you, there is too much overlap of stuff, and you are probably overworking certain things.

I would modify what you are doing back to what I originally listed, if you want to keep the same template, or if you want to keep the same workouts you are doing, definitely add some rest days in there, go every other day at the very least, cause the back to back stuff the way you are doing it is going to kill you fast

goob · 05-25-2007, 05:34 PM

50 lb bulgarians for 4 sets??? Good fucking job.

Foretting the deads etc., adding dragon flags to a wo consisting of dragon flags is madness.......

....my sort of madness. Good work.

AKIRA · 05-26-2007, 12:11 PM

Stewart...oh I think I just had a bad day. Sometimes when I drink these Monster energy drinks, I shorten my Rests thinking I have enough energy to start a new set, then I suffer. It then stacks. I did go to the gym 2 days in a row, but that was cuz of time. I am enjoying my day off today and possibly tomorrow too. In any case, I think I was just going too heavy on the DB Presses. 90lb OHs after deads and bulgarians? What was I thinking? I WAS going to do the pullups before the DBs, but I wanted to lift the heavier weight first. Lesson learned.

goob..I honestly thought my 'upper' abs were going to tear from my rib cage. Certainly felt a bit scary. The bulgarians almost made me flip out. I was so frustrated with my grip + being out of breath + losing balance...

The dead lifts made my legs wobbly, so naturally, doing a following workout thats on one leg puts my balance to the test.

Double D · 05-27-2007, 12:20 AM

I never said my biceps were lacking strength, but they are indeedy lacking size. My triceps are awefully big, which in turn makes my biceps look not so big. Big difference training for size compared to training for strength.

AKIRA · 05-28-2007, 08:59 AM

Not sure what my biceps' deal is, but to tell you the truth, id like them to be more cut than big.

Stewart, yeah, I am actually really enjoying this split thus far. I am kinda pissed I havent been back to the gym since. Damn Memorial weekend + gym hours.

ReproMan · 05-28-2007, 10:00 AM

I heard this weekend your gym is closing it's doors fairly soon from a pretty reliable source.

Apparently they are completely upside down in there, they can't finish the build out and got no where near the memberships they thought they would.

Just what I heard though, not 100% sure but it might be worth some investigating.

AKIRA · 05-28-2007, 10:05 AM

That will be A-ok with me. The money that Ive spent on the contract is up in August, so I wont be losing much money.

I spoke to Julie (the manager) yesterday about cancelling a contract (I was really talkign to her about training..no seriously) and she said 60 days notice and no cancellation fee. Ill read over my contract sheet to confirm, but thats not bad.

Remember, I would still be paying under $40 there, even in a year (that I know is in the contract), so its cheap for me all around.

ReproMan · 05-28-2007, 10:18 AM

Quote:

Originally Posted by AKIRA

That will be A-ok with me. The money that Ive spent on the contract is up in August, so I wont be losing much money.

I spoke to Julie (the manager) yesterday about cancelling a contract (I was really talkign to her about training..no seriously) and she said 60 days notice and no cancellation fee. Ill read over my contract sheet to confirm, but thats not bad.

Remember, I would still be paying under $40 there, even in a year (that I know is in the contract), so its cheap for me all around.

Yeah, I just didn't want you to get ready for a workout and show up to a locked gym.

AKIRA · 05-28-2007, 10:39 AM

That has happened to me before. Club Nu did that. They burned their gym down for insurance fraud one day me and Ryan arrived at the gym.

Shitty too, it was the BEST gym Ive been to. Lit up nicely, nice "black & white" cheetah colored pads (I only mention it cuz it matched everything), good music, nice people, clean bathrooms, hot fucking girls...the best girls.

You heard they were going out of business cuz they got upside down? Hmm. i dont put too much stock into rumors, just like they were going to get rid of the heavier DBs.

I dont think the place will last though, so I will just wait patiently.

ReproMan · 05-28-2007, 10:46 AM

It was actually Dr. Farrow that told me, he's usually on top of things.

AKIRA · 05-28-2007, 11:20 AM

Ruh Roh.

Dr. Frank told me (when it first opened) lots of people were pissed and not going over.

Since theyve lowered their prices its gotten a lil more corwded...slightly.

Stewart14 · 05-28-2007, 02:44 PM

Quote:

Originally Posted by Double D

I never said my biceps were lacking strength, but they are indeedy lacking size. My triceps are awefully big, which in turn makes my biceps look not so big. Big difference training for size compared to training for strength.

i think everyone is getting carried away with this "train for size" or "train for strength stuff". I mean, unless you are doing singles for every exercise for every workout and you aren't eating much, yeah, then maybe you can say you "train for strength" only. I believe everyone that works out that is *natural* is strength training, and the size is just a side effect that naturally comes with a certain diet while getting stronger. Sure, a juicer can say they "train for size" because they have the impements to specifically get bigger in place (steroids).

05-20-2007, 06:26 PM	#91
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Ohhhh, see I am the kind of idiot that drinks CytoSport's best! CytoGainer, Whey, MuscleMilk, I am a big fan. Syntha 6 is a favorite too. But yes theyre all a bitter tasting chocolate. It took me years to drink this gunk without chocolate syrup. Double, yeah I am going to have to add some serious calves. Like we discussed before, I have to hit certian muscles hard. I am an ectomorph (this one I know!) by nature. Ive been a steady 215lbs and to me that sucks considering the time Ive put in...but I have, I guess, forgotten that I was 143lbs when i started lifting at 15, so the majority of my life has been skinny. I guess I am still a hardgainer. Which is why I have increased more calories by adding an extra scoop to my shakes. And the cottage cheese...jesus, I almost ate the whole pail (sp? is it pale?) last night. Thats with yogurt, milk, and these pretty good chicken sticks I found at walmart...that walmart makes! 190 calories for 3 sticks, 8g fat, 13 grams of protein, but the worst is the 13g of carbs. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-20-2007, 06:53 PM	#92
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Damn I wish I could eat that much and not get, umm, fat. you wouldn't think it either, considering I was about 145 my freshman year of college. I was stuck in the 180-190 range for a few years back in my 20s, and then pretty much ever since I met my wife (now that I think about it) 4 years ago, I went up , up and up to the 225 I am now. And it's not her cooking either cause she doesn't cook for shit! I guess that's what happens when you hit your 30s, it goes downhill. OK, it's not going downhill, I am the strongest I have ever been now, it's just that I am probably 15-18% BF and I would like to be 10-12%. I keep saying when I get my new house in a year or so, I will get one with a big yard and build a hockey rink in the back and just play hockey every day, I am sure that will lean me out a bit. http://futuretrainer.blogspot.com/ --My new blog!!

05-20-2007, 06:54 PM	#93
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	oh and while i dont drink it often, muscle milk is pretty damn tasty...i like the vanilla cream ready to drink ones, it is damn yummy http://futuretrainer.blogspot.com/ --My new blog!!

05-20-2007, 07:06 PM	#94
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	I havent had any mixed with milk in a while, but Ive had some at the gym on my way out. $4.50 for 2 scoops and iced water? Fuck that and fuck them. When I started working out, I ate like shit. Kinda like always on a shitty, dirty bulk. It worked. But then I got a taste for beer and now i dont look as cut. This is the most strict ive been with diet and I think the dedication is just going to get bigger, so after I gain some more weight, Ill cut and do my best to have a six pack at a relaxed state. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-20-2007, 07:14 PM	#95
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	well, if you decide to use that workout template, cool, I will be checking in to check how you like it and what kind of progress you get on it http://futuretrainer.blogspot.com/ --My new blog!!

05-22-2007, 07:56 PM	#96
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Active Stretch (new ones) Warm ups.. Dragon Flags Pendelums Stability Ball Crawl outs ATG Squats The bar for 8 reps 135lbs for 2 sets, 8 reps 205lbs for 4 sets, 8 reps (2:15 RI) SLDL 135lbs for 8 reps (DOH...."oh shit") 205lbs for 4 sets, 8 reps (2:15 RI; alternating staggerred grip) Flat DB Press 60lb DBs for 2 sets, 6 reps 95lb DBs for 3 sets, 12 reps (90 sec RI) DB Rows 95lb DBs for 3 sets, 12 reps (90 sec RI) Seated Calf 3 plates for 3 sets, 10 reps (60 sec RI) Static Stretched (new stretches) Whoa was I dizzy today. I can NOT do heavy deads the same day I do ATG squats. I just cannot. My back was prety inflammed. Funny though, by the time I got to DB Presses, it was gone. I dont want to sacrafice intensity, but its either that or move some shit around. Anyway, Squats were hard and boy was I pissed. I got so frustrated with panting after my 3rd set. I couldnt beleive this shit was this hard. I gave myself some good rests before deads came along, but it wasnt enough. I was out of breath. However, the exercise did get easier. Well what I mean was my breathing caught up. DB Presses AND Db Rows were 1 rep beyond failure. I pushed through it. Yea, nigga, no pussies around these parts. Seated Calfs were too heavy. Couldnt get a good ROM. ....guess some pussy showed up afterall. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-23-2007, 11:41 AM	#98
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Active Stretched Warm ups.. Bird Dogs on ball using one arm Ball Crunches Bridge off the floor, back was elevated Ball Rollouts, bringing my knees to my chest Scarecrows Standing OH BB Press The bar for 6 reps 95lbs for 2 sets, 6 reps 155lbs for 8 reps (too heavy) 145lbs for 3 sets, 8 reps (2:15 RI) Weighted Supinated Grip Chin Ups BW for 6 reps 25lbs for 4 sets, 8 reps (2:15 RI) Unilateral Leg Press 4 plates for each leg for 3 sets, 12 reps (90 sec RI) Reverse Hyperextensions BW for 3 sets, 12 reps (75 sec RI) DB Shrugs 85lb DBs for 2 sets, 12 reps (30 sec RI) Static Stretched I thought I was going to fail on OH presses, but it panned out. Go up maybe 5 lbs? Chin ups can go up 10lbs. I opted for the Unilateral Leg Press since this is a day after heavy legs. Considering I worked out yesterday, this was a fine intensity. Now the reverse hyperextensions were done differently and it made a world of a difference. I took a decline bench thats for abs primarily. I set it to be parallel to the ground and placed a 22" ball on the bench. I laid on the ball, held onto the sides of the bench and wha-la! My legs were elevated enough to do some real good reps. This did, however, inflammed my back. I think I hyperextended... Threw in shrugs cuz I will do calves again next time I workout. I might cycle these. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-23-2007, 05:45 PM	#99
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Nice work on the OH press, that's a good lift. Take it the supinated chin-ups mean an underhand grip?

05-24-2007, 12:52 AM	#100
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Check my journal out I got me some DB shrugs in there as well!

05-25-2007, 12:55 AM	#102
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I think the debate rages on about doing arms is a waste. My arms always feel much fuller whenever I do arms. But like my buddies always say, your arms make you look funny. I say why, they always say they dont fit your chest. I always give them the big fuck you. But over the winter my chest and back have really balooned back to where they used to be. Sweet deal!

05-25-2007, 06:35 AM	#103
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	I never do arms. Outside of the occasional Tricep extentions and skullcrushers, they are never done. It's a very rare occurance I'll throw in bicep work. They get enough work in all other lifts. Underhand grip is great, so much easier to do than overhand pullups.

05-25-2007, 07:05 AM	#104
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	My biceps are a lagging bodypart so every once in a while they need attention.

05-25-2007, 07:57 AM	#105
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	If you do some of your big back work with an underhand grip, I think that in itself will take care of the curls. Same with triceps, if you press big, your arms will be big. I will take a 300 pound bench press over a 135 pound skull crusher and a chinup with 75 pounds hanging off my waist over 55 pound DB curls anyday. Besides, I don't even enjoy curling anymore believe it or not. When I try to do them I wind up stopping and switching to a compound exercise, cause I just can't be bothered with them anymore. If I am going to waste my enegy on something, it is going to be something worth my while. http://futuretrainer.blogspot.com/ --My new blog!!

05-25-2007, 01:33 PM	#108
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Active Stretched Warm ups.. Planks w/hip abduction (3x as hard as hip extensions) Dragon Flags A shit load of warm up deadlifts. Changed form. Conventional Deadlifts 135lbs for 6 reps 185lbs for 6 reps (including warms, all warm ups had DOH grip) 245lbs for 4 sets, 8 reps (2:30 RI; staggerred grip) Bulgarian Squats 30lb DBs for 6 reps 50lb DBs for 4 sets, 8, 8, 6, reset, 2, 8 (2:30 RI; 3rd set had a failure) Seated OH DB Press 50lb DBs for 2 sets, 6 reps 90lb DBs for 10 reps (too heavy) 80lb DBs for 2 sets, 9, 8 (90 sec RI; I was too pooped) Wide Grip BW Pullups 3 sets, 12, 12, 6, reset, 2 (90 secRI; failed) Calf Press on Linear Leg Press 3 plates on each side for 4 sets, 10 reps (45 sec RI) Static Stretched First two workouts were phenominal. Next 2? I tried to start my deads lower, trying a possible easier approach in maintaining a neutral spine. It worked, but I was distracted by the bar moving around my FUCKING knees. My shins got a lil banged up, which is fine, but jesus christ. I might have to stick to this weight to get this down better. ALSO..my back does get inflammed when I do deads, but it really feels like a blood filled muscle. Its a lil discomforting afterwards, but I am either standing or sitting upright. The feeling is the same if I did close grip bench press, did a set, then leaned on a ledge with my arms straight...my triceps would feel inflammed cuz their active! Anyway, no pinching, burning, or sharp pains... Bulgarians...god dammit. Good day! DB Presses sucked. I really thought I could do these, but I was too winded. Same story with the pullups. Calves were boring, but I upped the volume. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-25-2007, 05:34 PM	#110
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	50 lb bulgarians for 4 sets??? Good fucking job. Foretting the deads etc., adding dragon flags to a wo consisting of dragon flags is madness....... ....my sort of madness. Good work.

05-26-2007, 12:11 PM	#111
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Stewart...oh I think I just had a bad day. Sometimes when I drink these Monster energy drinks, I shorten my Rests thinking I have enough energy to start a new set, then I suffer. It then stacks. I did go to the gym 2 days in a row, but that was cuz of time. I am enjoying my day off today and possibly tomorrow too. In any case, I think I was just going too heavy on the DB Presses. 90lb OHs after deads and bulgarians? What was I thinking? I WAS going to do the pullups before the DBs, but I wanted to lift the heavier weight first. Lesson learned. goob..I honestly thought my 'upper' abs were going to tear from my rib cage. Certainly felt a bit scary. The bulgarians almost made me flip out. I was so frustrated with my grip + being out of breath + losing balance... The dead lifts made my legs wobbly, so naturally, doing a following workout thats on one leg puts my balance to the test. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-27-2007, 12:20 AM	#112
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I never said my biceps were lacking strength, but they are indeedy lacking size. My triceps are awefully big, which in turn makes my biceps look not so big. Big difference training for size compared to training for strength.

05-28-2007, 08:59 AM	#113
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Not sure what my biceps' deal is, but to tell you the truth, id like them to be more cut than big. Stewart, yeah, I am actually really enjoying this split thus far. I am kinda pissed I havent been back to the gym since. Damn Memorial weekend + gym hours. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-28-2007, 10:00 AM	#114
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,260	I heard this weekend your gym is closing it's doors fairly soon from a pretty reliable source. Apparently they are completely upside down in there, they can't finish the build out and got no where near the memberships they thought they would. Just what I heard though, not 100% sure but it might be worth some investigating.

05-28-2007, 10:05 AM	#115
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	That will be A-ok with me. The money that Ive spent on the contract is up in August, so I wont be losing much money. I spoke to Julie (the manager) yesterday about cancelling a contract (I was really talkign to her about training..no seriously) and she said 60 days notice and no cancellation fee. Ill read over my contract sheet to confirm, but thats not bad. Remember, I would still be paying under $40 there, even in a year (that I know is in the contract), so its cheap for me all around. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-28-2007, 10:39 AM	#117
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	That has happened to me before. Club Nu did that. They burned their gym down for insurance fraud one day me and Ryan arrived at the gym. Shitty too, it was the BEST gym Ive been to. Lit up nicely, nice "black & white" cheetah colored pads (I only mention it cuz it matched everything), good music, nice people, clean bathrooms, hot fucking girls...the best girls. You heard they were going out of business cuz they got upside down? Hmm. i dont put too much stock into rumors, just like they were going to get rid of the heavier DBs. I dont think the place will last though, so I will just wait patiently. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-28-2007, 10:46 AM	#118
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,260	It was actually Dr. Farrow that told me, he's usually on top of things.

05-28-2007, 11:20 AM	#119
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Ruh Roh. Dr. Frank told me (when it first opened) lots of people were pissed and not going over. Since theyve lowered their prices its gotten a lil more corwded...slightly. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

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