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K.i.s.s.

you're no fun...didn't even get to get a rise out of him.....
:(

:p
 
Active Stretched

Warm ups..
Planks w/hip abduction( does anyone know how much ahrder this is?!)
Regular planks (winded)
Single Legged Reverse Hyperextensions on ball
image110.gif

Airplanes
82.gif


RDLs..
The bar for 8 reps
135lbs for 8 reps
185lbs for 6 reps
225lbs for 6 reps
275lbs for 6 sets, 4 reps (60 sec RI; DOH fir sthe first 2 sets, staggered grip on the rest :( )
YouTube Video


Sumo Style Leg Press
3 plates on each side for 3 sets, 10 reps (30 sec RI)

Hamstring Curl
125lbs for 2 sets, 10 reps (30 sec RI)

Seated Calf
3 plates + 10lbs for 3 sets, 10 reps (40 sec RI; kept dosing off)

HIIT..
Eliptical..
5 min warm up
7 sets of lvl 10 for 20 sec sprints with 1 min rest inbetween
5 min cool down

Static Stretched with belt (tight calves)

If my vid doesnt come up its still "processing." Thought Id try it out..
275lbs was pretty tough. I got winded pretty badly (not in vid). Ill have to stick with this weight.

Sumos were tiring and burned.

I left the curls alone. Raises calves up a cunt hair.

HIIT almost made me throw up today. 192 HR
 
AKIRA said:
Active Stretched

Warm ups..
Planks w/hip abduction( does anyone know how much ahrder this is?!)
Regular planks (winded)
Single Legged Reverse Hyperextensions on ball
image110.gif

Airplanes
82.gif


RDLs..
The bar for 8 reps
135lbs for 8 reps
185lbs for 6 reps
225lbs for 6 reps
275lbs for 6 sets, 4 reps (60 sec RI; DOH fir sthe first 2 sets, staggered grip on the rest :( )
YouTube Video


Sumo Style Leg Press
3 plates on each side for 3 sets, 10 reps (30 sec RI)

Hamstring Curl
125lbs for 2 sets, 10 reps (30 sec RI)

Seated Calf
3 plates + 10lbs for 3 sets, 10 reps (40 sec RI; kept dosing off)

HIIT..
Eliptical..
5 min warm up
7 sets of lvl 10 for 20 sec sprints with 1 min rest inbetween
5 min cool down

Static Stretched with belt (tight calves)

If my vid doesnt come up its still "processing." Thought Id try it out..
275lbs was pretty tough. I got winded pretty badly (not in vid). Ill have to stick with this weight.

Sumos were tiring and burned.

I left the curls alone. Raises calves up a cunt hair.

HIIT almost made me throw up today. 192 HR
Click to expand...

Nice! Did your camera take that video? I need to get one.

Oh and I thought 275 looked pretty damn easy for ya.
 
Last edited:
man...another vid I can't watch...dang...gonnna ahve to go home and log in to find out!

hey...uh....did you make airplane noises w/ that exercise....you did...didn't you...hell...I woulda...
:p
 
Repro said:
Nice! Did your camera take that video? I need to get one.

Oh and I thought 275 looked pretty damn easy for ya.
Click to expand...

Thanks Copied the idea from M.J.H. That was the first set, so thats why it looked so easy. I sure as hell wasnt gonna tape the 4th-6th sets. :nope: At least they slowed down though..



Burner02 said:
man...another vid I can't watch...dang...gonnna ahve to go home and log in to find out!

hey...uh....did you make airplane noises w/ that exercise....you did...didn't you...hell...I woulda...
:p
Click to expand...

:lol: God damn, that really made me laugh. :lol:
 
nice ass :daydream: At least you showed "proper form" in your video :p

you look pretty big dude, bigger than I had expected actually. You know for some reason I can never get good form on those stiff leg DLs or RDLs and it pisses me off cause I wind up just avoiding them altogether. I always lift with way too much low back on those, it's an injury waiting to happen
 
Stewart20 said:
nice ass :daydream: At least you showed "proper form" in your video :p

you look pretty big dude, bigger than I had expected actually. You know for some reason I can never get good form on those stiff leg DLs or RDLs and it pisses me off cause I wind up just avoiding them altogether. I always lift with way too much low back on those, it's an injury waiting to happen
Click to expand...

Stiff legs are easy to do, but if your hamstrings are tight, youll notice it immediately. All you have to do is flex your quads as you perform a deadlift cuz it keeps you leg straight. However, as you descend, your knees my bend cuz youre letting go of your quads. If you continue to hold them, you may not be able to go down all the way. Maybe not even to your knees.

In my vid you can see some slight bent knee action going on. Thats ok during RDLs, but not so much for stiff or straight legged deads. On my later sets, my knees bent even more and I had to clench the quads more and thats when my hams screamed. It truly is the best way to feel your hammies work during a deadlift.

When I used to do deads, I never felt any hamstring involvement, yet Id be sore the next day.

Conventionals are what I want to tape cuz with fatigue, so much more compensation can occur.
 
hmmm, flex the quads? never heard that but I will try.

something else I have heard but have never tried is to elevate your toes on 10 pound plates for stiff legs. supposedly really nails the hamstrings, but, maybe I will need to try that and report my findings.
 
Stewart20 said:
hmmm, flex the quads? never heard that but I will try.

something else I have heard but have never tried is to elevate your toes on 10 pound plates for stiff legs. supposedly really nails the hamstrings, but, maybe I will need to try that and report my findings.
Click to expand...

10lb plates sound like they are getting around a flexability problem. I just wouldnt do that cuz of no longer being on flat ground. When I am pulling over 200lbs, I want my feet perfectly planted.

Go in front of a mirror right now and show your legs off to yourself. Look at your leg. Its straight.
 
however...if you are flexing your quads...aren't your knees gonna be locked? And...if so...and using a decent amount of weight...wouldn't that be bad on your knees?
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Its a point of reference. If doing a deadlift and you want to keep your legs straight (i never keep them completely straight), then flexing your quads will straighten the leg out, but yes it will also lock the knees. Youll want your legs to stay at a straight line as if you were at the start & finish of a squat.
 
I do leave a slight bend in my knees
 
I woudlnt say to clench your quads as hard as you could during a deadlift, but enough to elicit better form. That is, if you dont want your legs to bend.

Ive never been a fan of stiff/straight legged deads. Now, I dont think I can do them. After a certain point od descent, your back will round, unless you have perfect flexibility.
 
I used to do them all the time...still do them once in a while...I did get up to pretty decent weight...don't remember my back rounding..at least too much...always pictured that board strapped to m yback, forcing it straight...
 
damn your a strong mofo, perfect form on those RDL's, nice!
 
AKIRA said:
I always told this hornball client I had to start a deadlift stance with a hot girls stance.

Tits out, ass out. As long as it doesnt hyperextend, thats a good way to start.
Click to expand...
thanks....I just imagined Pam Anderson's body w/ your face....I may be scarred for life...:eek:
:D
 
Active Stretched

Warm ups..
Floor Bridges on hands
Floor Crunches
Arm circles, both ways

Incline Barbell Bench Press
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 reps
245lbs for 6 sets, 4 reps (60 sec RI)

Alternating Flat DB Press
80lb DBs for 4 sets, 6 reps (just over 60 sec RI)

DB Rows Supported on Self
80lb DBs for 3 sets, 10 reps (30 sec RI)

DB Hammer Curls
40lb DBs for 2 sets, 10 reps (30 sec RI; RPed a couple times)

DB Shrugs
90lb DBs for 2 sets, 10 reps (30 sec RI)

Eliptical for 13 min

Static Stretched


I did pretty good today considering being sick yesterday. However, I dont know what the fuck happened, but when I first lifted the 225lbs off the incline bar, my left bicep felt tender. I tried stretching it out here and there, but it didnt go away. I was a little skeptical about doing rows and curls, but it didnt get in the way. One of those things, huh.

The alternating DBs finally got tough. I can go up, but I am really liking this RI shit. I am thinking of going to 8x3 rep scheme finally. Err, for bench, I dont know about the DBs.

Too tired to do HIIT. Looks like my energy is finally showing its depletion.
 
Thanks! Buuuuut, it might be starting to take its toll. I couldnt do HIIT today. Thats a difference..

245lbs felt kinda heavy today, so I am expecting a near future plateau with that volume, so thats why I am moving to 8x3 with a 45sec RI.
 
AKIRA said:
Thanks! Buuuuut, it might be starting to take its toll. I couldnt do HIIT today. Thats a difference..

245lbs felt kinda heavy today, so I am expecting a near future plateau with that volume, so thats why I am moving to 8x3 with a 45sec RI.
Click to expand...

I was gonna say 245?!?! What happened?? But.... That's incline.. Holy shit dude!!! Nice fucking lifting.

When I see people doing Alternating Standing DB Shoulder Presses I always think they are doing the reps to the song..

"It's raining men, hallelujah it's raining men."




 
After seeing...was it Double or Stewart doing 275 on lncline, I figured I might try that next week. Ive never kept going heavy on inclines and with my cut, theres no point for it now, but with that rep scheme, its possible.


I expected some bad numbers cuz of my drinking binge on friday. saturday was a nutrition less day, so that is what I thought was going to work against me today, but it didnt.
 
AKIRA said:
After seeing...was it Double or Stewart doing 275 on lncline, I figured I might try that next week. Ive never kept going heavy on inclines and with my cut, theres no point for it now, but with that rep scheme, its possible.


I expected some bad numbers cuz of my drinking binge on friday. saturday was a nutrition less day, so that is what I thought was going to work against me today, but it didnt.
Click to expand...

Sick from the drinking or sick from a cold? I think my son gave me what he has, I was completely out of it yesterday, sore throat, just really tired, but today I got a good amount of sleep, and I took my vitamins that have a huge amount of the B complex this morning, and presto, I felt good enough to work out. Throat feels better too surprisingly. I guess the shit loads of vitamin c and zinc may have helped too...

Good job on the 245. I had done 275 for 8 sets of 3 when I did them that time, and I maxed out on inclines a week or so ago at 325. I think since we are on the incline kick, I might do them on Tuesday for my main 3x3 bench variation lift. I am gonna go for 300 I think....:eek::nail:
 
Active Stretched

Warm ups..
Dragon Flags
Cable Rope Oblique Crunches
Cable Woodchops

ATG Squats
The bar for 8 reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 reps
275lbs for 8 sets, 3 reps (45 sec RI) :lifter:

Marching DB Lunges
45lb DBs for 2 sets, 6 steps each (60 sec RI; 26 sec to finish 1st set, 25 sec to finish 2nd)
3rd set? Failed at 9th step (so, 4-5 steps for each leg)

Seated Calf
3 plates + 20lbs for 4 sets, 6 reps (30 sec RI)

HIIT

Eliptical..
5 min warm up on lvl 6
4 sets of lvl 10 for 20 sec sprints
4 sets of lvl 8 for 20 sec sprints
(1 min in between each sprint)
5 min cool down

Total cardio time: just under 20 min

Static Stretched


8x3 is now my favorite rep scheme!!!! Seriously, this was hard, yet fun. Perfect blend of volume, endurance, and intensity.

Lunges werent so lucky. I brought the volume down and increased the intensity. On the 3rd set, I had some rest pauses before the failure. I really failed too. I couldnt lift my legs without falling over.

Calfs? Fuck em.

Cardio was touch today considering the quad dominant day..

Weight is down to 211.5lbs. No abs yet.. :pissed:
 
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