K.i.s.s.

AKIRA · 10-29-2009, 06:49 PM

Things are...hmm, theyre ok. Theres always a girl problem, but I am not too happy right now.

Luckily, I am making progress in here and I just bought some CEE, so well start really looking at this carefully.

Burner02 · 10-30-2009, 01:22 AM

I know the feeling. You still in the Miami area? Its a long ways out...but might be making a road trip to your neck of the woods in a couple years...check things out...

AKIRA · 10-30-2009, 10:55 AM

Warm ups..
Kettle bell Swings

ATG Squats
225lbs for 2 sets, 3 reps
275lbs for 2 reps
335lbs for 6 sets, 2 reps (75 sec RI)

Romanian DB Deadlift
95lb DBs for 6 sets, 3 reps (30 sec RI)

Calf Press
180lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched

I was a bit rushed today which is why the warms were down, but as you can see, it didnt matter. 335lbs was not hard really. I am not fucking kidding. I wasnt winded, I couldve done more reps, I didnt need 75 sec. I am going ot get a better max arent I? I think the reason why I havent dipped into this more often is cuz of having a herniated disk.

But today was just so fucking good. 345lbs.

AKIRA · 10-30-2009, 10:55 AM

Quote:

Originally Posted by Burner02

I know the feeling. You still in the Miami area? Its a long ways out...but might be making a road trip to your neck of the woods in a couple years...check things out...

No, I am in the Gainesville area. Home of the Gators.

Burner02 · 11-01-2009, 01:50 AM

I thought you were in Miami...we could have tore it up...

AKIRA · 11-01-2009, 07:08 PM

Warm ups..
3-point push up
Planks

Bench Press
185lbs for 5 reps
225lbs for 3 reps
275lbs for 2 reps
315lbs for 6 sets, 2 reps (75-90 sec RI)

Yates Row
225lbs for 3 reps
285lbs for 6 sets, 3 reps (75 sec RI)

Close Grip Bench Press
165lbs for 4 sets, 10 reps (45 sec RI)

Wide Grip Lat Pulldown
160lbs for 4 sets, 10 reps ( 45 sec RI)

Static Stretched

Bench was pretty good. I did cheat a tad on form, so I may just use this weight until I can get form down nice.

Yates was the same story. Both should remain. I would of done 6x2, but its not important for me to go gung ho on this exercise.

Close grip was completed! Pulldowns were...well ya know.

AKIRA · 11-04-2009, 01:15 PM

Warm ups..
Hip Thrusts
Single Legged KB RDLs

Conventional Deadlifts
225lbs for 2 sets, 5 reps
275lbs for 3 reps
315lbs for 2 reps
345lbs for 6 sets, 2 reps (75 sec RI)

Transverse KB Lunges
10kg KB for 4 sets, 10 steps (45 sec RI)

Static Stretched

Today was pretty good. I find that deadlifts and squats are exercises that come into themselves throughout the workout. For instance, today seemed scary.

Then it was fine.

More warms perhaps?

Transverse were up and easier. CEE kicking in here?

AKIRA · 11-05-2009, 12:13 PM

Warm ups..
Cable Crunches
Planks
Planks & Push Ups on ball

Standing OH BB Press
The bar for 8 reps
95lbs for 5 reps
135lbs for 3 sets, 8 reps (30 sec RI; failed after 7)

Weighted Chin Ups
BW for 5 reps
25lbs for 3 sets, 8 reps (30 sec RI; 2 RPs in last set)

Flat DB Press
110lb DBs for 5 sets, 5 reps (75 sec RI)

T-bar Row
4 plates for 5 sets, 5 reps (75 sec RI)

Cardio, Lactic threshold work
20 min

Static Stretched

I got a BF% test done on me and I am in the 22% range.

With this kind of mass (218.8lbs), I think I might as well USE it. So volume has been reduced.

As I can see, you too, that going for 12 to 8 reps while increasing intensity ~15% still resulted in failures. I kept the rests the same to keep my interests up.

The second part was the same, which is WHY I kept the 30 sec intervals.

Last 2 can go up, first 2 must remain.

AKIRA · 11-05-2009, 12:13 PM

Quote:

Originally Posted by AKIRA

Transverse were up and easier. CEE kicking in here?

By the way, I have gotten real good with my ankle movements in this exercise. It took 2-3 weeks to get the twist going without teetering over.

AKIRA · 11-06-2009, 01:26 PM

Warm ups..
KB Swings
Hip Mobility

ATG Squats
185lbs for 2 sets, 8 reps
235lbs for 3 sets, 8 reps (30 sec RI; had 1 RP!)

Romanian DB Deadlift
100lb DBs for 5 sets, 5 reps (75 sec RI)

Seated Calf
3 plates for 5 sets, 5 reps (30 sec RI)

Static Stretched

Dammit! Almost made, almost!

Deads actually werent fun. Id say stay at this.

AKIRA · 11-09-2009, 11:50 AM

Warm ups..
Arm Circles
Push up on ball w/leg abducted

Bench Press
135lbs for 2 sets, 6 reps
205lbs for 3 sets, 8 reps (30 sec RI)

Yates Row
205lbs for 3 sets, 8 reps (30 sec RI)

Close Grip Bench Press
225lbs for 5 sets, 5 reps (75 sec RI)

Lat Pulldown
210lbs for 5 sets, 5 reps (75 sec RI)

Static Stretched

Despite feeling exhausted and sad, I was pretty strong. Low numbers sure, but with these rests, it should be taxing. Bench can go up to MAYBE 225lbs. Id say if I feel froggy I should jump. Same goes for Yates.

Close grip and lat pulldowns were easier.

AKIRA · 11-10-2009, 12:32 PM

Conventional Deadlifts
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 5 sets, 5 reps (75 sec RI)

Transverse KB Lunges
4kg KB for 12 steps (wow)
4kg KB for 2 sets, 10 steps (30 sec RI)

Static Stretched

Deads were solid. Had little time today so I just warmed up with the same movements.

Lunges were crazy hard. Today I was a little winded, so the volume was too much. I can get this though.

AKIRA · 11-12-2009, 01:15 PM

Warm ups..
Stability Ball Alternating Step offs
Planks on ball

Standing OH BB Press
The bar for 2 sets, 8 reps
95lbs for 6 reps
155lbs for 4 sets, 6 reps (60 sec RI; failed at the very last rep)

Weighted Chin Ups
45lbs for 4 sets, 6 reps (60 sec RI)

Flat DB Press
100lb DBs for 5 sets, 8 reps (60 sec RI)

T-bar Row
3 plates + 35lbs for 5 sets, 8 reps (60 sec RI)

Static Stretched

School Work 1.5mile run = 24:44 SUCKS.

Dammit! I failed on the last one! I couldve kept going, but god damn my breathing!

Chins were pretty hard. I HAD good ROM until the later sets. See, is this a failure or what? Id say so.

Flats were a tribute to lactic acid. God save me. No wait, my heart will. (the heart likes lactic)

T-bar was tough too, but by this point it better be.

So I had to do some homework and, well, its pathetic. I can do better. My cardio isnt my bottle neck, its my flexion in my feet. It burns so badly. I suppose its from lack of doing it.

Any input?

AKIRA · 11-13-2009, 11:52 AM

Warm ups..
KB Swings
Hip Mobility

ATG Squats
135lbs for 6 reps
225lbs for 6 reps
265lbs for 4 sets, 6 reps (60 sec RI)

Romanian DB Deadlifts
90lb DBs for 5 sets, 8 reps (60 sec RI)

Calf Press
240lbs for 5 sets, 8 reps (45 sec RI)

Static Stretched

Yeah, the only thing that went up is calves.

The squats and deads were good. Better than last time when I was 100%. I was about 80% today, so I can go up. Grip started to fuck up after the deads though. I was even cramping afterward.

AKIRA · 11-16-2009, 12:29 PM

Warm ups..
Cable Crunch w/Obliques
Cable Woodchop
Arm Circles

Bench Press
185lbs for 2 sets, 5 reps
225lbs for 5 reps
260lbs for 4 sets, 6 reps (60 sec RI)

Yates Row
185lbs for 5 reps
225lbs for 5 reps
255lbs for 4 sets, 6 reps (60 sec RI; failed on last set's 4th rep, RPed, got 1 more)

Close Grip Bench Press
195lbs for 5 sets, 8, 8, 8, 7, 4 (60 sec RI)

Lat Pulldown
190lbs for 5 sets, 8 reps (60 sec RI)

Static Stretched

Was bench the only thing that was an accomplishment today?

Hot dog, I think it was. I never get failures on Yates, yet here I was, looking like SHIT.

I thought for sure I was gonna fire through close grip, but ohhhh no. Not today!

Oh, but I got lay pulldowns. Ill tell ya something, it was tough.

No, I had a rough day yesterday, so I am lucky that I got some numbers in.

AKIRA · 11-19-2009, 02:01 PM

Warm ups..
Hip Thrust
Single Legged RDLs (badly)

Conventional Deadlifts
225lbs for 2 sets, 5 reps
285lbs for 4 sets, 6 reps (60 sec RI)

Transverse KB Lunges
10kg for 4 sets, 16 steps (60 sec RI; abandoned again)

Seated Calf
3 plates for 5 sets, 8 reps (45 sec RI)

Static Stretched

Ok I dont know why but I was VERY winded today. I have been using NITRIX (which I didnt know HAS CEE in it) with CEE. I dont know why these would make my cardiorespiratory worse, but possibly. Anyway, deads can go up.

Transverse lunges are pretty hard. Tried to do 8 steps on one side then 8 on the other instead of alternating them. It still takes forever. Marching DB Lunges made this shit quicker.

Calves will have to be done again. AKIRA's ROM is silly.

AKIRA · Today, 12:04 PM

Warm ups..
Planks of sorts
Arm Circles

Standing OH BB Press
The bar for 6 reps
95lbs for 4 reps
135lbs for 4 reps
155lbs for 3 reps
185lbs for 3 reps
200lbs for 6 sets, 2, 2, 2, 1, 1, 1 (75-90 sec RI; god dammit)

Weighted Chin Ups
BW for 5 reps
95lbs for 6 sets, 2 reps (75 sec RI)

Flat DB Press
100lb DBs for 4 sets, 10 reps (45 sec RI; last rep spotted)

Yates Row
3 plates + 10lbs for 4 sets, 10 reps (45 sec RI)

Static Stretched

My breathing was totally off. Ill try this weight again.

Pullups were too easy, really.

DBs were ok. Ill keep the weight. Didnt really need the spot.

Yates was tiring. Can go up 5.

10-29-2009, 06:49 PM	#1501
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Things are...hmm, theyre ok. Theres always a girl problem, but I am not too happy right now. Luckily, I am making progress in here and I just bought some CEE, so well start really looking at this carefully. 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

10-30-2009, 01:22 AM	#1502
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	I know the feeling. You still in the Miami area? Its a long ways out...but might be making a road trip to your neck of the woods in a couple years...check things out... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-30-2009, 10:55 AM	#1503
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Lower Week A Warm ups.. Kettle bell Swings ATG Squats 225lbs for 2 sets, 3 reps 275lbs for 2 reps 335lbs for 6 sets, 2 reps (75 sec RI) Romanian DB Deadlift 95lb DBs for 6 sets, 3 reps (30 sec RI) Calf Press 180lbs for 4 sets, 10 reps (45 sec RI) Static Stretched I was a bit rushed today which is why the warms were down, but as you can see, it didnt matter. 335lbs was not hard really. I am not fucking kidding. I wasnt winded, I couldve done more reps, I didnt need 75 sec. I am going ot get a better max arent I? I think the reason why I havent dipped into this more often is cuz of having a herniated disk. But today was just so fucking good. 345lbs. 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

11-01-2009, 01:50 AM	#1505
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	I thought you were in Miami...we could have tore it up... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-01-2009, 07:08 PM	#1506
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Upper Week A Warm ups.. 3-point push up Planks Bench Press 185lbs for 5 reps 225lbs for 3 reps 275lbs for 2 reps 315lbs for 6 sets, 2 reps (75-90 sec RI) Yates Row 225lbs for 3 reps 285lbs for 6 sets, 3 reps (75 sec RI) Close Grip Bench Press 165lbs for 4 sets, 10 reps (45 sec RI) Wide Grip Lat Pulldown 160lbs for 4 sets, 10 reps ( 45 sec RI) Static Stretched Bench was pretty good. I did cheat a tad on form, so I may just use this weight until I can get form down nice. Yates was the same story. Both should remain. I would of done 6x2, but its not important for me to go gung ho on this exercise. Close grip was completed! Pulldowns were...well ya know. 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

11-04-2009, 01:15 PM	#1507
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Lower A Warm ups.. Hip Thrusts Single Legged KB RDLs Conventional Deadlifts 225lbs for 2 sets, 5 reps 275lbs for 3 reps 315lbs for 2 reps 345lbs for 6 sets, 2 reps (75 sec RI) Transverse KB Lunges 10kg KB for 4 sets, 10 steps (45 sec RI) Static Stretched Today was pretty good. I find that deadlifts and squats are exercises that come into themselves throughout the workout. For instance, today seemed scary. Then it was fine. More warms perhaps? Transverse were up and easier. CEE kicking in here? 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

11-05-2009, 12:13 PM	#1508
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Upper Week b (MODIFIED, NIGGA) Warm ups.. Cable Crunches Planks Planks & Push Ups on ball Standing OH BB Press The bar for 8 reps 95lbs for 5 reps 135lbs for 3 sets, 8 reps (30 sec RI; failed after 7) Weighted Chin Ups BW for 5 reps 25lbs for 3 sets, 8 reps (30 sec RI; 2 RPs in last set) Flat DB Press 110lb DBs for 5 sets, 5 reps (75 sec RI) T-bar Row 4 plates for 5 sets, 5 reps (75 sec RI) Cardio, Lactic threshold work 20 min Static Stretched I got a BF% test done on me and I am in the 22% range. With this kind of mass (218.8lbs), I think I might as well USE it. So volume has been reduced. As I can see, you too, that going for 12 to 8 reps while increasing intensity ~15% still resulted in failures. I kept the rests the same to keep my interests up. The second part was the same, which is WHY I kept the 30 sec intervals. Last 2 can go up, first 2 must remain. 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

11-06-2009, 01:26 PM	#1510
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Lower Week B Warm ups.. KB Swings Hip Mobility ATG Squats 185lbs for 2 sets, 8 reps 235lbs for 3 sets, 8 reps (30 sec RI; had 1 RP!) Romanian DB Deadlift 100lb DBs for 5 sets, 5 reps (75 sec RI) Seated Calf 3 plates for 5 sets, 5 reps (30 sec RI) Static Stretched Dammit! Almost made, almost! Deads actually werent fun. Id say stay at this. 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

11-09-2009, 11:50 AM	#1511
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Upper Week B Warm ups.. Arm Circles Push up on ball w/leg abducted Bench Press 135lbs for 2 sets, 6 reps 205lbs for 3 sets, 8 reps (30 sec RI) Yates Row 205lbs for 3 sets, 8 reps (30 sec RI) Close Grip Bench Press 225lbs for 5 sets, 5 reps (75 sec RI) Lat Pulldown 210lbs for 5 sets, 5 reps (75 sec RI) Static Stretched Despite feeling exhausted and sad, I was pretty strong. Low numbers sure, but with these rests, it should be taxing. Bench can go up to MAYBE 225lbs. Id say if I feel froggy I should jump. Same goes for Yates. Close grip and lat pulldowns were easier. 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

11-10-2009, 12:32 PM	#1512
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Lower Week B Conventional Deadlifts 135lbs for 2 sets, 5 reps 185lbs for 5 reps 225lbs for 3 reps 245lbs for 3 reps 275lbs for 3 reps 315lbs for 5 sets, 5 reps (75 sec RI) Transverse KB Lunges 4kg KB for 12 steps (wow) 4kg KB for 2 sets, 10 steps (30 sec RI) Static Stretched Deads were solid. Had little time today so I just warmed up with the same movements. Lunges were crazy hard. Today I was a little winded, so the volume was too much. I can get this though. 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

11-12-2009, 01:15 PM	#1513
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Upper Week C Warm ups.. Stability Ball Alternating Step offs Planks on ball Standing OH BB Press The bar for 2 sets, 8 reps 95lbs for 6 reps 155lbs for 4 sets, 6 reps (60 sec RI; failed at the very last rep) Weighted Chin Ups 45lbs for 4 sets, 6 reps (60 sec RI) Flat DB Press 100lb DBs for 5 sets, 8 reps (60 sec RI) T-bar Row 3 plates + 35lbs for 5 sets, 8 reps (60 sec RI) Static Stretched School Work 1.5mile run = 24:44 SUCKS. Dammit! I failed on the last one! I couldve kept going, but god damn my breathing! Chins were pretty hard. I HAD good ROM until the later sets. See, is this a failure or what? Id say so. Flats were a tribute to lactic acid. God save me. No wait, my heart will. (the heart likes lactic) T-bar was tough too, but by this point it better be. So I had to do some homework and, well, its pathetic. I can do better. My cardio isnt my bottle neck, its my flexion in my feet. It burns so badly. I suppose its from lack of doing it. Any input? 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

11-13-2009, 11:52 AM	#1514
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Lower C Warm ups.. KB Swings Hip Mobility ATG Squats 135lbs for 6 reps 225lbs for 6 reps 265lbs for 4 sets, 6 reps (60 sec RI) Romanian DB Deadlifts 90lb DBs for 5 sets, 8 reps (60 sec RI) Calf Press 240lbs for 5 sets, 8 reps (45 sec RI) Static Stretched Yeah, the only thing that went up is calves. The squats and deads were good. Better than last time when I was 100%. I was about 80% today, so I can go up. Grip started to fuck up after the deads though. I was even cramping afterward. 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

11-16-2009, 12:29 PM	#1515
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Upper C Warm ups.. Cable Crunch w/Obliques Cable Woodchop Arm Circles Bench Press 185lbs for 2 sets, 5 reps 225lbs for 5 reps 260lbs for 4 sets, 6 reps (60 sec RI) Yates Row 185lbs for 5 reps 225lbs for 5 reps 255lbs for 4 sets, 6 reps (60 sec RI; failed on last set's 4th rep, RPed, got 1 more) Close Grip Bench Press 195lbs for 5 sets, 8, 8, 8, 7, 4 (60 sec RI) Lat Pulldown 190lbs for 5 sets, 8 reps (60 sec RI) Static Stretched Was bench the only thing that was an accomplishment today? Hot dog, I think it was. I never get failures on Yates, yet here I was, looking like SHIT. I thought for sure I was gonna fire through close grip, but ohhhh no. Not today! Oh, but I got lay pulldowns. Ill tell ya something, it was tough. No, I had a rough day yesterday, so I am lucky that I got some numbers in. 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

11-19-2009, 02:01 PM	#1516
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Lower C Warm ups.. Hip Thrust Single Legged RDLs (badly) Conventional Deadlifts 225lbs for 2 sets, 5 reps 285lbs for 4 sets, 6 reps (60 sec RI) Transverse KB Lunges 10kg for 4 sets, 16 steps (60 sec RI; abandoned again) Seated Calf 3 plates for 5 sets, 8 reps (45 sec RI) Static Stretched Ok I dont know why but I was VERY winded today. I have been using NITRIX (which I didnt know HAS CEE in it) with CEE. I dont know why these would make my cardiorespiratory worse, but possibly. Anyway, deads can go up. Transverse lunges are pretty hard. Tried to do 8 steps on one side then 8 on the other instead of alternating them. It still takes forever. Marching DB Lunges made this shit quicker. Calves will have to be done again. AKIRA's ROM is silly. 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

Today, 12:04 PM	#1517
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,789 Photos: 3	Upper A Warm ups.. Planks of sorts Arm Circles Standing OH BB Press The bar for 6 reps 95lbs for 4 reps 135lbs for 4 reps 155lbs for 3 reps 185lbs for 3 reps 200lbs for 6 sets, 2, 2, 2, 1, 1, 1 (75-90 sec RI; god dammit) Weighted Chin Ups BW for 5 reps 95lbs for 6 sets, 2 reps (75 sec RI) Flat DB Press 100lb DBs for 4 sets, 10 reps (45 sec RI; last rep spotted) Yates Row 3 plates + 10lbs for 4 sets, 10 reps (45 sec RI) Static Stretched My breathing was totally off. Ill try this weight again. Pullups were too easy, really. DBs were ok. Ill keep the weight. Didnt really need the spot. Yates was tiring. Can go up 5. 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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