K.i.s.s.

AKIRA · 04-23-2007, 08:49 AM

Keep It Simple, Stupid!

This is my second journal on IM.

For my first workout, I will be incoportating the latest size building theory, "tension time," into my routine and putting it to the test. After that, I will either cut or go for max strength. Who knows.

This workout will be a basic Push/Leg/Pull template.

Push

Active Stretched

Warm ups..
Opposing arm/leg extended during planks (10 sec each side; 40 sec total, 2 sets)
Isometric Floor Bridges w/marching
Crunches on Decline Bench
Hyperextension
Arm circles, both ways
Scarecrows

Barbell Bench Press (4-5/0/X tempo)
95lbs for 6 reps
135lbs for 6 reps
185lbs for 6 reps
205lbs for 3 sets, 8 reps (had to be spotted on very last 2 concentrics; 90 sec RI)

Standing OH Barbell Press (same tempo)
The bar for 6 reps
65lbs for 6 reps
95lbs for 3 sets, 8 reps (failed on last rep, rest paused for 10 sec, fired out 2 more, but they had 3 sec negatives; 90 sec RI)

Incline DB Press (same tempo)
50lb DBs for 3 sets, 10 reps (90 sec RI)

Standing OH Neutral Grip DB Press (same tempo)
25lb DBs for 3 sets, 10 reps (90 sec RI)

Underhand Cable Crossover (same tempo)
15lbs on each side

for 10 reps
same weight for 12 reps (90 sec RI)

Cable Pushdown (same tempo)
40lbs for 12 reps
50lbs for 12 reps (60 sec RI)

Standing Overhead extensions w/weighted EZ bar
50lbs for 2 sets, 12 reps (60 sec RI)

Static Stretched

Holy fucking shit. Embarrassment across the board. Bench Press felt awesome though.

Both OH presses were tough. 95lbs was hard? Christ. 25lb DBs was hard? Jesus Christ.

Incline were a tad easier. 55lb DBs here I come.

Crossovers and both triceps can go up. Though I might do scaptions next time.

This felt like cardio too. I was thinking of adding some extra time, but the problem with this workout is that it takes long. Not to mention, I can see it getting boring. Here I am struggling with shitty weight. It burns and it takes forever. I checked my pride at the door, but to do this everyday will suck. I would like a suggestion as to how long I should do this. I am thinking 4 weeks...

Supplementation: CEE, Maximum Pump, had CyctoGainer with 1%milk, and held a shit for a while.

goob · 04-23-2007, 09:19 AM

Nice! Better keep this up, I'll be checking up on you, and you know what happens if there's slacking....

DontStop · 04-23-2007, 09:46 AM

Rock On.

kinkery · 04-23-2007, 10:13 AM

Good stuff. i'll def be checking for updates in this journal

ReproMan · 04-23-2007, 10:25 AM

Penis.

DOMS · 04-23-2007, 10:36 AM

Good luck on your new routine!

I must admit, when I saw the title of your thread, I had the...wrong impression...

AKIRA · 04-23-2007, 01:19 PM

Quote:

Originally Posted by goob

Nice! Better keep this up, I'll be checking up on you, and you know what happens if there's slacking....

Its pretty fucking hard. First day back to the gym after 7 days, first time doing an all negative workout, first time in a while doing barbell bench.

Id say each exercise took 6-8 mintues to finish. I was about to cry after every set, but when Id START the next one, it was a breeze. Next thing you know I am grunting and panting loudly.

What I am wondering about the negative pull ups coming up.

I will add in lat pulldowns and take out a regular pull up. Whether its a chin up or a textbook pull up, I dont know.

fufu · 04-23-2007, 01:23 PM

YouTube Video

Good luck.

kinkery · 04-23-2007, 01:26 PM

when you mean all negative work, you dont do the Concentric? if not how do you get the exercise back to the top to do the negative again? or do you mean you do a 4-5 neg then do a 1sec Concentric. sorry if this sounds like a stupid question

AKIRA · 04-23-2007, 03:48 PM

Quote:

Originally Posted by kinkery

when you mean all negative work, you dont do the Concentric? if not how do you get the exercise back to the top to do the negative again? or do you mean you do a 4-5 neg then do a 1sec Concentric. sorry if this sounds like a stupid question

My tempo is 4-5/X/0. The X means explosive. Sometimes it will be fast, but most of the time it might be a 1 or maybe even a 2 cuz of fatigue. Then I lower it right away when it gets to the top (or bottom).

The concentric doesnt get too hard. People are usually stronger on the eccentric than the concentric, plus I am putting more stress on the muscles during the "stronger" period. The intensity is humiliating, but its the best way to get the weight back up concentrically, yet still have strength for slow negatives.

I could go beyond heavy and do extremely heavy eccentrics, but the pace would be slower and Id have to have a spot on every-fucking-thing.

kinkery · 04-23-2007, 03:55 PM

yeah iight true. i was just wondering. thanks for making it clear

Gazhole · 04-24-2007, 12:16 AM

Good luck with this, dude!

I'll be watching intently, because im thinking of trying some tempo next time around, lol.

I would say 4 weeks is good for type of thing. Any more than that and you might risk burning out or overtraining. Its a lot of stress on the muscles to keep the eccentrics going like this.

Uthinkso · 04-24-2007, 01:40 AM

This is very interesting. I can't say I've heard of this training style, but it is very different I'll say that.

Lifting the small weights gets in your helmet eventually, just keep that pride checked at the door as you said. For god sakes man, don't forget to pick up that pride as you exit the gym though.

AKIRA · 04-24-2007, 02:09 PM

Leg

Active Stretched

Warm ups..
Bird Dogs on ball using 1 arm
45 sec Bridges w/feet on ball
Some workout Rocky does in Rocky 4, similiar to dragon flags
Single Legged Squats
Single Legged Deadlifts

FRONT SQUATS

The bar for who knows.
65lbs for 6 reps
95lbs for 6 reps
135lbs for 3 sets, 8 reps (just over 90 sec RI; tempo 4/X/1)

Romanian DOH Deadlifts
135lbs for 6 reps
185lbs for 3 sets, 8 reps (again just over 90 sec RI; tempo 4-5/X/0)

Bulgarian Squats
25lb DBs for 10 reps on each leg (switched to weighted straight bar)
50lbs for 3 sets, 10 reps each leg (tried to keep the RIs under 2 min; few rest pauses; tempo 3-4/X/0-1)

Reverse Hyperextensions
BW for 2 sets, 10 reps (60 sec RI; tempo 5/X/0

Seated Calf
1 plate for 12 reps
1 plate + 10lbs for 12 reps (60 sec RI; tempo 5/X/0)

Static Barbell Holds
225lbs for 3 sets, 34 sec, 24 sec, 16 sec

Static Stretched

Holy mother of god. I dont know if today sucked or rocked. No, it sucked.

Front squats was done in a different way than the last time I did them. I cross my arms over my collar bone and the bar rested on my anterior deltoid (i guess). Weight was fine, but when I went down, I think my arms sunk a lil and the fucking bar began to slide down my shoulder.

i was wearing a muscle shirt, so since its sleevless, my sweat acted as a PERFECT lubricant.

Deadlifts were fine. Grip sucked.

Bulgarians....Where....where the fuck did this come from? First off, my grip was screwed from 50 sec holds of each set of deads, but 25lbs was hard? Jesus, even with the weighted bar, I was panting, I was burning, I was nausiated, I was about to cry. To think, me, grunting loudly, running out of breath, with a 50lb bar under my larger than average body. God, you dont understand, I would get through one leg fine, but when Id switch, Id do 2-3 reps, then be panting. I had to rest a few times. On my last set, I had to put the bar down for 30 sec in order to continue. I got the 10 though. Do or die.

Reverses burned. I was done after bulgarians, thats why there was only 10 reps.

Calves...boring and too light.

Next time I do this bulgarians have to go down.

AKIRA · 04-24-2007, 02:12 PM

Quote:

Originally Posted by Gazhole

Good luck with this, dude!

I'll be watching intently, because im thinking of trying some tempo next time around, lol.

I would say 4 weeks is good for type of thing. Any more than that and you might risk burning out or overtraining. Its a lot of stress on the muscles to keep the eccentrics going like this.

I serously dont know if I could do one day after 4 weeks. This burn in incredible, but when you mix panting, sweat galore, loud grunts, pathetic weight, and an upset stomach....well theres only so much you can stomach.

ReproMan · 04-24-2007, 02:16 PM

We're having fun I see.

AKIRA · 04-24-2007, 04:38 PM

I dont even know if it was fun. That combo of pain..jesus.

I guess 1 good thing about it is that it feels like I am starting workingout for the first time, but this time with great intensity.

Gazhole · 04-25-2007, 12:16 AM

Quote:

Originally Posted by AKIRA

I serously dont know if I could do one day after 4 weeks. This burn in incredible, but when you mix panting, sweat galore, loud grunts, pathetic weight, and an upset stomach....well theres only so much you can stomach.

Haha, so thats what i've got to look forward to, then?

Awesome

.

But yeah, i figured itd be pretty impossible to keep this sorta thing up for TOO long. It must be an odd feeling having such intense workout with lower weights than you're used to.

AKIRA · 04-25-2007, 09:38 AM

Thats the gist of it. I mean, I was using 135lb Front Squats and I was wasted. Even with 90 sec RIs, I needed 2 minutes.

I was going to raise them to 2 minutes, but for hypertrophy, I am not sure its a great idea.

Anyway, everything but my calves are sore today, but not too bad.

goob · 04-25-2007, 09:53 AM

Holy fuck. 50lb Bulgarians. Ouch. Love the description. Not an exersice, a torture devise.

I get through the first leg's set on 40's, then hit about 2-3 reps on the second leg and start sweating like a paedophille in an 'parents with anger management problems' convention. Honestly, Niagra falls sweating.

AKIRA · 04-25-2007, 10:05 AM

Yeah, its about that bad with the sweat. I am not a sweater either.

goob · 04-25-2007, 10:09 AM

Quote:

Originally Posted by AKIRA

Yeah, its about that bad with the sweat. I am not a sweater either.

Neither me. I can go through an entire workout with the moisture content of the Sahara desert, but start on the Bulgarians and I start to resemble the Nile.

fufu · 04-25-2007, 02:21 PM

Quote:

Originally Posted by goob

Neither me. I can go through an entire workout with the moisture content of the Sahara desert, but start on the Bulgarians and I start to resemble the Nile.

Same here.

Sweat just drips from my face on those.e

I really don't know what it is with those, they are so fucking tough.

AKIRA · 04-25-2007, 03:45 PM

The supporting leg does a lot more work that I thought it would. I thought I might had been fucking up, so I watched myself in a mirror and its as textbook as it can get. Youd think that when your working leg is done with its set, it will now have a break when you go to the next leg.

Nooooooope.

04-23-2007, 08:49 AM	#1
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,073 Photos: 3	K.i.s.s. BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Keep It Simple, Stupid! This is my second journal on IM. For my first workout, I will be incoportating the latest size building theory, "tension time," into my routine and putting it to the test. After that, I will either cut or go for max strength. Who knows. This workout will be a basic Push/Leg/Pull template. Push Active Stretched Warm ups.. Opposing arm/leg extended during planks (10 sec each side; 40 sec total, 2 sets) Isometric Floor Bridges w/marching Crunches on Decline Bench Hyperextension Arm circles, both ways Scarecrows Barbell Bench Press (4-5/0/X tempo) 95lbs for 6 reps 135lbs for 6 reps 185lbs for 6 reps 205lbs for 3 sets, 8 reps (had to be spotted on very last 2 concentrics; 90 sec RI) Standing OH Barbell Press (same tempo) The bar for 6 reps 65lbs for 6 reps 95lbs for 3 sets, 8 reps (failed on last rep, rest paused for 10 sec, fired out 2 more, but they had 3 sec negatives; 90 sec RI) Incline DB Press (same tempo) 50lb DBs for 3 sets, 10 reps (90 sec RI) Standing OH Neutral Grip DB Press (same tempo) 25lb DBs for 3 sets, 10 reps (90 sec RI) Underhand Cable Crossover (same tempo) 15lbs on each side for 10 reps same weight for 12 reps (90 sec RI) Cable Pushdown (same tempo) 40lbs for 12 reps 50lbs for 12 reps (60 sec RI) Standing Overhead extensions w/weighted EZ bar 50lbs for 2 sets, 12 reps (60 sec RI) Static Stretched Holy fucking shit. Embarrassment across the board. Bench Press felt awesome though. Both OH presses were tough. 95lbs was hard? Christ. 25lb DBs was hard? Jesus Christ. Incline were a tad easier. 55lb DBs here I come. Crossovers and both triceps can go up. Though I might do scaptions next time. This felt like cardio too. I was thinking of adding some extra time, but the problem with this workout is that it takes long. Not to mention, I can see it getting boring. Here I am struggling with shitty weight. It burns and it takes forever. I checked my pride at the door, but to do this everyday will suck. I would like a suggestion as to how long I should do this. I am thinking 4 weeks... Supplementation: CEE, Maximum Pump, had CyctoGainer with 1%milk, and held a shit for a while. Last edited by AKIRA : 04-23-2007 at 09:07 AM.
	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

04-23-2007, 09:46 AM	#3
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	Rock On.
	You know, the Nazis had pieces of flair that they made the Jews wear.

04-24-2007, 01:40 AM	#13
Uthinkso Go on....DO IT!!! Elite Member Join Date: Oct 2003 Location: Detroit Posts: 1,293 Photos: 3	This is very interesting. I can't say I've heard of this training style, but it is very different I'll say that. Lifting the small weights gets in your helmet eventually, just keep that pride checked at the door as you said. For god sakes man, don't forget to pick up that pride as you exit the gym though.
	"Everyone has a plan 'til they get punched in the face".-Mike Tyson http://www.fitday.com/WebFit/PublicJ...ner=ndagostino Myspace

04-24-2007, 02:09 PM	#14
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,073 Photos: 3	My pride? I had NOTHING to check in today, Uthinkso! Leg Active Stretched Warm ups.. Bird Dogs on ball using 1 arm 45 sec Bridges w/feet on ball Some workout Rocky does in Rocky 4, similiar to dragon flags Single Legged Squats Single Legged Deadlifts FRONT SQUATS The bar for who knows. 65lbs for 6 reps 95lbs for 6 reps 135lbs for 3 sets, 8 reps (just over 90 sec RI; tempo 4/X/1) Romanian DOH Deadlifts 135lbs for 6 reps 185lbs for 3 sets, 8 reps (again just over 90 sec RI; tempo 4-5/X/0) Bulgarian Squats 25lb DBs for 10 reps on each leg (switched to weighted straight bar) 50lbs for 3 sets, 10 reps each leg (tried to keep the RIs under 2 min; few rest pauses; tempo 3-4/X/0-1) Reverse Hyperextensions BW for 2 sets, 10 reps (60 sec RI; tempo 5/X/0 Seated Calf 1 plate for 12 reps 1 plate + 10lbs for 12 reps (60 sec RI; tempo 5/X/0) Static Barbell Holds 225lbs for 3 sets, 34 sec, 24 sec, 16 sec Static Stretched Holy mother of god. I dont know if today sucked or rocked. No, it sucked. Front squats was done in a different way than the last time I did them. I cross my arms over my collar bone and the bar rested on my anterior deltoid (i guess). Weight was fine, but when I went down, I think my arms sunk a lil and the fucking bar began to slide down my shoulder. i was wearing a muscle shirt, so since its sleevless, my sweat acted as a PERFECT lubricant. Deadlifts were fine. Grip sucked. Bulgarians....Where....where the fuck did this come from? First off, my grip was screwed from 50 sec holds of each set of deads, but 25lbs was hard? Jesus, even with the weighted bar, I was panting, I was burning, I was nausiated, I was about to cry. To think, me, grunting loudly, running out of breath, with a 50lb bar under my larger than average body. God, you dont understand, I would get through one leg fine, but when Id switch, Id do 2-3 reps, then be panting. I had to rest a few times. On my last set, I had to put the bar down for 30 sec in order to continue. I got the 10 though. Do or die. Reverses burned. I was done after bulgarians, thats why there was only 10 reps. Calves...boring and too light. Next time I do this bulgarians have to go down.
	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

04-24-2007, 04:38 PM	#17
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,073 Photos: 3	I dont even know if it was fun. That combo of pain..jesus. I guess 1 good thing about it is that it feels like I am starting workingout for the first time, but this time with great intensity.
	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

04-23-2007, 09:19 AM	#2
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,329	Nice! Better keep this up, I'll be checking up on you, and you know what happens if there's slacking....

04-23-2007, 10:13 AM	#4
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	Good stuff. i'll def be checking for updates in this journal

04-23-2007, 10:25 AM	#5
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,356	Penis.

04-23-2007, 01:26 PM	#9
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	when you mean all negative work, you dont do the Concentric? if not how do you get the exercise back to the top to do the negative again? or do you mean you do a 4-5 neg then do a 1sec Concentric. sorry if this sounds like a stupid question

04-23-2007, 03:55 PM	#11
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	yeah iight true. i was just wondering. thanks for making it clear

04-24-2007, 02:16 PM	#16
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,356	We're having fun I see.

04-25-2007, 09:38 AM	#19
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,073 Photos: 3	Thats the gist of it. I mean, I was using 135lb Front Squats and I was wasted. Even with 90 sec RIs, I needed 2 minutes. I was going to raise them to 2 minutes, but for hypertrophy, I am not sure its a great idea. Anyway, everything but my calves are sore today, but not too bad.
	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

04-25-2007, 09:53 AM	#20
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,329	Holy fuck. 50lb Bulgarians. Ouch. Love the description. Not an exersice, a torture devise. I get through the first leg's set on 40's, then hit about 2-3 reps on the second leg and start sweating like a paedophille in an 'parents with anger management problems' convention. Honestly, Niagra falls sweating.

04-25-2007, 10:05 AM	#21
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,073 Photos: 3	Yeah, its about that bad with the sweat. I am not a sweater 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

04-25-2007, 03:45 PM	#24
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,073 Photos: 3	The supporting leg does a lot more work that I thought it would. I thought I might had been fucking up, so I watched myself in a mirror and its as textbook as it can get. Youd think that when your working leg is done with its set, it will now have a break when you go to the next leg. Nooooooope.
	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

04-26-2007, 02:51 AM	#25
Double D Senior Member Elite Member