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K.i.s.s.

Active Stretched

Warm ups..
Dragon Flags supersetted w/reverse crunches
Pendelums
Single Legged RDLs

Weighted, Supinated, Close grip Chin ups
BW for 3 sets, 4 reps
55lbs for 4 sets, 6 reps (2:30 RI)

SLDLs
The bar for 6 reps
95lbs for 6 reps
135lbs for 6 reps
185lbs for 6 reps
215lbs for 3 sets, 8 reps (2 min RI; DOH grip)

Unilateral Leg Press
4 plates on each side for 12 reps (lil easy)
5 plates on each side for 2 sets, 10 reps (90 sec RI)

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

Calf Raises on Leg Press
1 plate one each side for 8 reps
3 plates on each side for 3 sets, 12 reps (45 sec RI)

Same Shit, but Tibialis raises
1 plate on each side for 3 sets, 12 reps (30 sec RI)

Static Stretched


Weighted chin ups can go up! CAKE! :lifter:

SLDLs couldve gone up more, but why bother? With Conventionals coming up, I should focus the numbers with that.

Unilaterals were still easy.

Reverse Hyperextensions were easy, but effective.

Calves and Tibialises were the same.
 
More numbers...

Active Stretched Hams, lower back

Warm ups..
Side Planks
Side Planks on hands
Crawl outs? Fuck, what are they called again?!

Conventional Deadlifts
The bar for some reps
95lbs for some reps
135lbs for 8 reps
185lbs for 8 reps
265lbs for 4 sets, 6 reps (all DOH; 2:30 RI) :flex:

DB Walking Lunges
55lb DBs for 3 sets, 16 steps, 8 steps each leg (2 min RI; straps used on last set)

Seated OH DB Press
55lb DBs for 2 sets, 6 reps
80lb DBsfor 3 sets, 10 reps (90 sec RI)

Wide Grip Pullups
BW for 3 sets, 10 reps (90 sec RI)

DB Shrugs (straps)
120lb DBs for 2 sets, 10 reps (45 sec RI)

Static Stretched

Ended up walking up and down a bridge ~20 minutes


I am trying to remember the name of the warm up I was doing..
Basically, Id start out in a pushup position, then 'tiny' step my way towards my hands, then stand, reach towards the floor, then walk my hands out to a push up position, repeat.

Deadlifts were cake again. No staggerred grip! Ive come to realize that the numbers in my sig might be bogus. Since my injury, Ive been using good form and I have used straps to a limit. I gotta give thanks to the stretches that relieve pain and prepare my hams for whats about to happen. If I had the knowledge I had then, what I have now, my maxes would be so much better.

Lunges replaced Bulgarians and god damn were these rough. So tiring!

OH Presses were ok. Pull ups were harder than the OHs in terms of keeping my breath.

Oh yeah, before I did shrugs, I tried maxing out on DB Curls. :laugh: They were tight from the pullups but I got 1 with the 65s. :shrug:
 
I was thinking about when you said your knee popped out during Squats. If it doesnt during deads, Id say stick with that and just do something else for quad dominant shit.

I will never get high numbers with Squats again, so I do other things to compensate that thirst.
 
AKIRA said:
I was thinking about when you said your knee popped out during Squats. If it doesnt during deads, Id say stick with that and just do something else for quad dominant shit.

I will never get high numbers with Squats again, so I do other things to compensate that thirst.
Click to expand...

It didn't get sore, and it was on the last rep so I'll still be a stubborn bastard and do them again on Friday.

I did lunges today they were great.
 
Youre being nice. They suck, but its good form, so they count. Dont wanna be like M.J.H. and have most of my lifts, even when videoed, questioned. :eek2:

Traps, lats, and a lil bit of biceps are sore, hams and lower back are tight, dick is flacid.
 
I didnt need to know about the dick....I was fine without hearing about it.

Any luck with the ladies lately?
 
Double D said:
I didnt need to know about the dick....I was fine without hearing about it.

Any luck with the ladies lately?
Click to expand...

No hence the flacid state. :( Then again, I havent been trying. See Open Chat for more info. :)

Because of a health awareness, I dont drink as much as I used to. Since I dont drink, I have little reason to go out. I want to, but when I am sober, I am bored. If I didnt go to bars, then maybe I wouldnt be so bored, but when I work and get out at around 630-10 (earliest to latest), I really dont know what else to do with my time. Cant ask a girl out for coffee at that time...and if I did, how many cups?! Cant talk during a movie.... And I gotta meet someone nice enough to buy dinner for..

Tough world.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Of course me being married wish I had time to myself much like you. You can go and do as you please and would be nice from time to time. I have always had a very easy time going up to woman and saying, hello, how are you.....then followed with a date not long after that... pretty easy. But I would still go out. Hell whenever I was single I was out every damn night!
 
Good workout man! Deadlift pretty damn good.

:roflmao: Laughing my ass at the fact you have a "Real Jock" advert banner in you're journal.....
 
goob said:
Good workout man! Deadlift pretty damn good.

:roflmao: Laughing my ass at the fact you have a "Real Jock" advert banner in you're journal.....
Click to expand...

huh? :lol:

Thanks for the compliment on the Deads. My hams feel tight today along with my lower back. I guess this is just going to happen from here on out if I want to do these.

I gotta wonder if all the stretching has made this 10x better. I just so happen to be a lot more flexible with my hamstrings lately...actually, for a few months. I even opted for harder stretches. Some I shouldnt do, nor would I. Remember, it was a stretch that finalized my disk. However, my numbers are going back up and my back feels like I am still doing sumo style leg presses as a ham dominant workout. Seriously, I can do sets of 135lbs and my back would still feel the same.

Lets not also forget, Ive been doing outlandish core work too. Ive cut some down now cuz the need isnt as broad as before.

Anyway, its just something to think about. So far so good and I think I am being a good boy when it comes to being protective and careful, even though this is a numbers program.

When this week is done, the reps will go down.
 
Fuck, it's gone - I guess it must be random. It was near the top of the page, and it looked like an advert for a 'gay' site. Haha, I just thought you'd not appreciate that one bit!!!

I've pretty much given up on dead's, they did'nt really do all that much for me, and I hated the way they made my lower back feel afterwards. Old injuries deem that they are a no go area. But, it's good to see that the likes of yourself are still using them to great effect.
 
Aw CMON! Do a different version of them! There are so many ways to do them as opposed to an exercise like Pullovers.

Pullovers...its either done with a cable, DB, barbell, bilaterally, unilaterally. Thats it.

Deads...all of the above, but with different grips, machines, etc
 
AKIRA said:
No hence the flacid state. :( Then again, I havent been trying. See Open Chat for more info. :)

Because of a health awareness, I dont drink as much as I used to. Since I dont drink, I have little reason to go out. I want to, but when I am sober, I am bored. If I didnt go to bars, then maybe I wouldnt be so bored, but when I work and get out at around 630-10 (earliest to latest), I really dont know what else to do with my time. Cant ask a girl out for coffee at that time...and if I did, how many cups?! Cant talk during a movie.... And I gotta meet someone nice enough to buy dinner for..

Tough world.
Click to expand...
Adult FriendFinder - The World's Largest Sex Personals Site
cut the bs..ago straight to the horizontal mambo...
:D
 
Good News and Bad News

Active Stretched

Warm ups..
Rope Oblique Crunches
Cable Rotations
Scarecrows
Arm circles

Barbell Bench Press
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 reps
245lbs for 4 reps (....ahh fuck it, why not)
275lbs for 4 sets, 6 reps (2:30 RI)

Spider Rows/Supported Rows
1 plate for 6 reps
2 plates for 6 reps
3 plates for 4 reps
3 plates + 25lbs for 4 sets, 6, 8, 8, 7.5 (2 min RI; see review)

Leverage Squats
1 plate on each side for 6 reps
2 plates on each side for 3 sets, 10 reps (90 sec RI)

Hamstring Curls
120lbs for 3 sets, 10 reps (60 sec RI)

Standing Alternating DB Curls
45lb DBs for 2 sets, 10 reps (45 sec RI :eek2: did I just do arms?)

DB Skullcrushers
45lb DBs for 2 sets, 10 reps (45 sec RI :eek: AGAIN?!)

Static Stretched


I was stressed out today. I had my mind on other things all day and I actually opted to go to the gym to 'feel better.' Ya know something? It worked. Suddenly, my problems dont seem like problems.

Again Bench was great, but I noticed something today. Not that it effected the exercise nor did the exercise cause it, but I had some pain in my lower back when I exhaled. Not good. Abdominal pressure that causes pain means my back is not happy. I am happy to take the next few days off. I need them anyway... :(

Spider Rows..I was in a different world cuz I thought I was doing 4 sets of 6 again. After the first set, I was like "god dammit, I was supposed to do 8 reps, not 6!!!" So, I added another set and it fucked me. I just couldnt get it up all the way.

I was going to just do those 2 workouts and say fuck it, but my endorphins kicked in and I started to feel less stress. I gave myself a present and did arms.
 
Bench was super impressive. 275 for 6 reps! Fuck ya!
 
Ok you wanna know what I am stressed about? I got accepted at the University of Florida today. Why the FUCK am I not excited??

Ive got an AA degree in THEATER and thats how UF accepted me. It seems that I cannot change my major to exercise science. If I do, I dont get accepted. I dont get it. So if I was in medical school for 3 years and decided I wanted to go to Law, the school would reject me cause I didnt have an prerequistites?! So maybe Ill just go there, take a couple of acting classes and just sign up for the exercise shit. I dont even know which major is what i want.

None of what I was told makes sense. Its like I am locked into this? Bullshit. How do people get minors? Or double majors? Theyve gotta take classes! And what about 'wondering' about changing majors? Youd have to take a class here and there to know if its what you wanna do...

In any case, this is gonna surprise some of you folks, but some of you know...I am 27 and I live at home with mommy. :eek2: I know, its sad. I could move out at anytime, but Ive been waiting to get accepted before I moved out. In my early 20s, I was accepted to FSU, but I wanted UF. Got depressed and gave up. Gave it another shot and here I am.

Anyway, because ive never moved out, I am a 27 year old adolescent. Seriously, these other KIDS that are moving out of their house, theyre going to orientations and getting their new homes while having their hands held by their parents. I am going to be all alone doing this. I dont know shit about finidng a place to live..Ive never been alone...and I know NO ONE in the University's city. Well there is one guy...but if he gets married hes leaving..

I know, I KNOW! I should be happy! Ugh..anywhere on here go to UF? Well meet up!
 
You may very well bigger than me with those numbers!
 
AKIRA said:
Ok you wanna know what I am stressed about? I got accepted at the University of Florida today. Why the FUCK am I not excited??

Ive got an AA degree in THEATER and thats how UF accepted me. It seems that I cannot change my major to exercise science. If I do, I dont get accepted. I dont get it. So if I was in medical school for 3 years and decided I wanted to go to Law, the school would reject me cause I didnt have an prerequistites?! So maybe Ill just go there, take a couple of acting classes and just sign up for the exercise shit. I dont even know which major is what i want.

None of what I was told makes sense. Its like I am locked into this? Bullshit. How do people get minors? Or double majors? Theyve gotta take classes! And what about 'wondering' about changing majors? Youd have to take a class here and there to know if its what you wanna do...

In any case, this is gonna surprise some of you folks, but some of you know...I am 27 and I live at home with mommy. :eek2: I know, its sad. I could move out at anytime, but Ive been waiting to get accepted before I moved out. In my early 20s, I was accepted to FSU, but I wanted UF. Got depressed and gave up. Gave it another shot and here I am.

Anyway, because ive never moved out, I am a 27 year old adolescent. Seriously, these other KIDS that are moving out of their house, theyre going to orientations and getting their new homes while having their hands held by their parents. I am going to be all alone doing this. I dont know shit about finidng a place to live..Ive never been alone...and I know NO ONE in the University's city. Well there is one guy...but if he gets married hes leaving..

I know, I KNOW! I should be happy! Ugh..anywhere on here go to UF? Well meet up!
Click to expand...

dude, I am gonna say that living at home is actually a SMART decision. IF I could do my life over again, I would have stayed home too. Who cares if it saves you $1000 a month right? As long as mommy doesn't bother you and you have your privacy, who gives a fuck....nowadays, it is actually the smart choice, IMO...save your money for buying a house, fuck apartments...waste of money
 
Stewart20 said:
dude, I am gonna say that living at home is actually a SMART decision. IF I could do my life over again, I would have stayed home too. Who cares if it saves you $1000 a month right? As long as mommy doesn't bother you and you have your privacy, who gives a fuck....nowadays, it is actually the smart choice, IMO...save your money for buying a house, fuck apartments...waste of money
Click to expand...

Soooo true. I say the same thing.

I wish I had that option. :(
 
I agree with Stewart here 100%! While it sounds pretty awesome to get out now, save your money and get really comfortable. Whenever the time comes then go. But for now enjoy it!
 
Thanks guys. Its actually gotten a lil lousy. My mother wont let me bring girls home. I was with my girlfriend in my room when my cell phone rang. I was watching a movie with her so I wondered who was calling but wasnt going to answer. it was my house calling me. my mom was on the phone and she said "its time for your friend to leave...this isnt a brothel."

How embarrassing. We were watching a fucking movie, not fucking!

In any case, at 27 I do feel a lil like a loser for still being here, but I am grateful nonetheless.

I just wish I wasnt so damn nervous about this college shit. Its not like I am going off to war...ugh I hate my anxiety.

But thanks for understanding.

My bench numbers are better than Double's.

:nanner: :laugh:
 
Good morning Akira-San!

Hows things?

Just wondering what your opinion was on the NASM cert? I want to do both the NASM and NSCA ones, but getting some opinions before i fork out the dough, yknow? Lol.
 
just checking out your journal, and the squats are coming along good for someone with a bad back...nice benching too by the way!

also about the school and what not congrats on the acceptance. I know staying home seems kinda dumb, but man, you would save so much money in the long run. if I could stay home and go to school, I'd be all about it!
 
Thanks again. Ive been home too long though. I might learn the value of 'home' when I leave, but that value maybe why I am so nervous about going away to school. Gotta grow up sometime, yes?

Gaz..I recommend NASM for the fact that Ive taken it. Biased, yes, but I have seen the descriptions of other certs and NASM seems harder cuz of the information thats given, then tested. I am thinking about how I am going to go about getting re-certified. I either have to take some classes that P said were fun or do 1 of two more certs that DONT expire. PES (performance exercise specialist) or CES (corrective exercise specialist). Both are $600. :eek2: And P doesnt think theyre worth the price, but it automatically recertifies me. Although, Id like to take the classes anyway and they take up a bulk of the re-certification process.

What I mean by it is, that with NASM, you are a ceritified trainer for 2 years. Within that 2 years you have to spend more $$ to keep the CPT. You have to obtain 2.0 credits within the 2 years to get another 2 years. Kinda shitty, but it keeps you up to date, provides extensive info that gets embedded into memory, and...well, you can get smarter than P eventually. :thumbs:

Stewart...my benches will come up. That 275 was cake. I might go to a 5x5 or a 6x4 plan next.

From the last workout, I noticed my right wrist hurts. I am thinking it was from the DB Skullcrushers. I havent done that version in over 2 years.
 
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