AKIRA

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

AKIRA

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

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.

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

Stewart20

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

http://futuretrainer.blogspot.com/ --My new blog!!

AKIRA

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

AKIRA

This is for me..


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

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

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)!!!

Triple Threat

Beats me.

biggfly

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

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.

AKIRA

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.

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."


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.

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

AKIRA

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

chiquita6683

Just talk to her!

AKIRA

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

AKIRA

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

AKIRA

Active Stretched

Warm ups..
Pendelums
Cable Wood Chops
Inverted Rows

Bent Over Barbell Rows
135lbs for 2 sets, 6 reps
205lbs for 4 sets, 6 reps (90 sec RI)

Weighted Chin ups
35lbs for 4 sets, 6 reps (90 sec RI; added an extra rep to make up for possible failed ROM)

Neutral Grip T-bars
3 plates for 3 sets, 10 reps (60 sec RI)

Wide Lat Pulldown
137lbs for 3 sets, 10 reps (60 sec RI)

DB Preacher Curl
25lb DB for 6 reps
35lb DB for 3 sets, 6 reps (45 sec RI; assists and negatives used with this)

Static Stretched


Rows were better this time. I had a squat cage with the bar at the perfect resting level, I made sure to do them first, and maintained a better ROM.

Pull ups were about what I expected. I took some breaths in between the very last couple of reps and with that, I lost some ROM. I made sure to make up for it.

Neutrals were pretty tiring. This is what gave me a sweat. Yeah, that means I wasnt sweating much earlier. Something is definitely lacking.

Lat Pulldowns were just as tiring. Biceps isolations were nothing to frown at. I am sick of using light weight, regardless of what I did before. I havent challenged myself enough, so I opted for heavier weight. Just like calves, I am going to try to go as heavy as I can without losing form.

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

1quick1

Well laid out routine man.

AKIRA

Thank you sir. Its a repeated basic, though.

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

AKIRA

Bad day..

315 on the trap bars herniated my disk again. Not nearly as bad as before, but this time I didnt fuck around. I put my shit down, stretched, took advil, self myofacial released, stretched again.

I am done for 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

Stewart20

how do you know it's a herniation?

http://futuretrainer.blogspot.com/ --My new blog!!

soxmuscle

Whether it be something I did to myself or someone on here that I respect, injuries are the devil. At least you took the necessary precautions. Hopefully all will be well.

What are the details from the last time this happened?

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

biggfly

That blows dude...heal up good...you may need to just make deads extinct in your future. No lift is worth the risk. Good luck..

Mista

Nice weighted chins.

AKIRA

Thanks guys. Thanks Mista. I am going to miss them.

Through repetition, perhaps. I felt a POP at the last moment of the lift. Today (the day after), its hard for me to walk for the first couple of steps, theres some throbbing down my ankle.

Then again, its not even close to how I felt last time. Last time when something "popped," I was already on the ground when it happened, but man did I straighten my legs and back in an instant to thwart the pain. I hardly could walk to my car, I couldnt sit upright.

For the next couple of weeks, I coudlnt sit in a chair without pain in my leg, I had pain in the downward motion of my right step.

What I feel this morning is extreme stiffness and pain when I walk for the first few steps. Yesterday, I felt fine for normal activity, but when I had sex, things didnt feel right again.

Anyway, since I know what to expect, I am not as scared as before, not to mention, I am sitting in my chair without the absolute need to get up from pain. Thats a good sign that I didnt fuck up as badly as before, but I dont want to take any chances. This journal wont have shit for a while.

Ill note (cuz I know Ill want to look back), that before the trap deads, I warmed up with bridges with shoulders on ball and feet on bosu and that was fine. However, I did Cable Woodchops from below to above. I hadnt done a reverse motion in some time and I used the same weight I used when going from top to bottom. Well, when I did that, I felt more of a workout in my back than torso. Not good.

After that I did single legged RDLs with zero problem.

I am pretty pissed off about this. I mean, I did NOT go up in weight. Nothing changed since last week. I did this exact same weight and volume for 24 total reps a